Try this stretching routine after a workout, or when you just need to move your body. 

It doesn’t take long to get in an effective stretch in. Try this 15-minute routine and reap the benefits. 

Easy running

  • If you have access to a treadmill, jog for 5 to 10 minutes before slowing the machine down to a walking pace
  • Walk with long, stable and slow strides to open the hips
  • If you don't have a treadmill, jog on the spot 

Pigeon pose (30 seconds per leg)

  • Begin on all fours with your knees stacked under your hips and your wrist directly under your shoulders
  • Bring your right knee forward either behind or on the inner edge of your wrist
  • At this point, your right ankle should be in front of your left hip
  • Slide your left leg back, pointing your toes away from your body
  • Hold for a comfortable amount of time before scissoring your hips and drawing your legs toward one another and return back to all fours
  • Hold for 30 seconds then repeat on the opposite leg

Kneeling hip flexor stretch (30 seconds per leg)

  • Begin in a kneeling lunge position with one knee on the floor and the other bent 90 degrees in front of the body
  • Shift your body weight forward while squeezing your glutes and maintaining an upright torso
  • Place one hand on your hip and use the other hand to grab the foot of the leg positioned behind your body
  • Hold for 30 seconds then switch legs and repeat

Cross-body shoulder stretch (30 seconds per arm)

  • Begin standing with your feet hip-width apart
  • Extend your right arm straight out before bringing it across your body
  • Bend the left arm at the elbow and support the right arm throughout the stretch
  • Hold for 30 seconds before releasing the right arm and repeating the movement on the opposite arm

Arm stretch (30 seconds per arm)

  • Begin standing tall
  • Bring one arm overhead then bend it at the elbow, dropping the forearm behind your neck between your shoulder blades
  • Use your free hand to grab your bent arm directly above the elbow and pull gently to stretch the back of your arm
  • Hold for 30 seconds before releasing your arm and repeating the stretch on the opposite arm

Sky stretch (30 seconds)

  • Begin standing, feet shoulder-width apart
  • Reach up to the sky with your arms extended and your head tilted slightly upward
  • Hold for 30 seconds