5-Minute Stretching Exercises

Most people aren't blessed with unlimited time for working out, so exercise is something that gets squeezed into free moments during the week. The time crunch of everyday life sometimes means cutting workouts short, and that usually means skipping the stretch. Stretching is important, however. You can work some simple stretches into your daily life to improve your joint and muscle flexibility, coordination and circulation. Stretching can also increase your energy levels and feelings of being in control.

  1. Lower Back Twist

    • The lower back twist engages your abs, hamstrings and back for maximum effect. Begin by sitting on the ground, legs in front of you, stretched out and close to each other. From there, lift your right leg so that your foot is flat on the ground and your knee is bent. Turn your torso and grab onto your right knee with your left hand. Use your left arm to pull your entire torso to the right, creating a deep stretch in your low back. Hold for 20 seconds, then repeat on the opposite side.

    Lateral Shoulder Stretch

    • This stretch can be done in just a couple of minutes but will have a big impact on how you feel. To start, simply stand with your feet shoulder-width apart and your arms by your sides. Bring up your right arm so that it is straight out in front of you, with no bend in your elbow. Now, grab your right elbow from below with your left hand, and pull the right arm across your chest. You should feel a stretch through the back of your shoulder. Hold this position for 20 seconds, and then switch sides. Three cycles of this stretch will leave you with shoulders that feel loose and ready for whatever you need them to do.

    Calf Stretch

    • Much like the shoulders, the calves often don't get enough attention. Most leg stretches focus on the quads and the hamstrings, but your calves do a lot of work for you on a daily basis. To stretch them effectively, stand near a wall or other heavy object that you can push against. With both feet pointed toward the wall, drop a foot back behind you and bend both knees. As you start to push against the wall, you should feel a stretch in the foot that is set back. For more of a stretch, drop the foot even farther and add knee flex. Stretch each leg three times for thirty seconds each.

    Standing Torso Stretch

    • A torso stretch can help you wake up and feel refreshed.

      Awaken and rejuvenate with a standing torso stretch. To perform, stand with your feet firmly planted and shoulder-width apart. Reach your arms overhead and interlace your fingers, pointing your palms toward the ceiling. Allow your head to fall back and press your palms skyward, lifting yourself onto your tip toes. When you've had enough, do the same thing, except aim your palms toward the right, then the left to stretch your obliques.