5 Stretches You Should Do Every Day

As a physiotherapist, I see common, everyday patterns. The way we live and work can slowly chip away at our natural mobility. Spending hours at a desk, the types of shoes we wear, and rarely testing the depths of our range of motion can lead to specific areas of tightness and restriction. Often, people aren't even aware that these restrictions are building until they contribute to discomfort or limit an activity they enjoy.

The good news is that dedicated, targeted mobility work can make a significant difference. In the video below, I walk through five stretches I often recommend. These exercises target some of the areas most commonly affected by modern lifestyles. The goal isn't just temporary relief, but to help your joints and muscles move more freely and function more effectively in your daily life.

A Closer Look at the 5 Key Mobility Exercises

Here is a breakdown of each stretch from the video, including why it can be helpful and how to approach it thoughtfully. You can use the timestamps below to jump directly to a specific exercise in the video.

1. Banded Scapular Stretch (0:20)

This stretch targets the often-overlooked muscles between your shoulder blades and spine. Desk work and "slouchy" postures can make this area chronically tight, which may be linked to shoulder, upper back, or neck discomfort. Using a resistance band, the stretch involves taking your arm across your body while keeping your palm facing up. To potentially increase its effectiveness, you can try a contract-relax (PNF) technique: gently tense the tight area for 5-10 seconds, then relax and see if you can move a little further.

2. Shoulder Internal Rotation Stretch (2:13)

Limited internal rotation is a common shoulder restriction. When this range is missing, your body can compensate by shifting your shoulder forward during movement, which can place stress on other tissues. This simple stretch is done seated or standing by resting your elbow on a desk and gently rotating your forearm downwards. The key is to focus on feeling a stretch at the back of the shoulder while actively keeping your shoulder blade set back, rather than reaching for maximum range by letting your shoulder roll forward.

3. Lumbar Extension Stretch (4:58)

Hours of sitting in a relatively flexed position can lessen our ability to go back the other way. This stretch aims to gently cultivate extension (backward bending). Lying on your stomach, you start by propping up on your elbows or hands, then subtly shift your weight from side to side. This gentle oscillation can help "explore" and gradually increase comfortable movement in the lower back joints. It's not about forcing a big bend, but about nurturing movement in a direction we often neglect.

4. Couch Stretch (7:50)

Tight hip flexors can be another frequent consequence of prolonged sitting. The couch stretch is a potent way to mobilise these front-of-hip muscles. With one knee on the ground (use padding for comfort) and your foot against a wall or couch, focus on keeping your back straight and squeezing your glutes as you gently extend upwards. As with the other stretches, applying a gentle contract-relax technique here may help your nervous system allow a greater, comfortable range of motion over time.

5. Banded Ankle Stretch (9:09)

Ankle mobility is crucial for walking, squatting, and preventing issues up the chain at the knee or hip. Restrictions here can sometimes be influenced by footwear, like shoes with elevated heels. Using a band to apply a gentle distraction to the ankle joint while you bend your knee forward can help create space and improve range. A helpful cue is to ensure your knee tracks in line with your second toe, preventing the knee from collapsing inward as you move into the stretch.

Why a Consistent Mobility Practice Can Be Helpful

Our bodies adapt to the positions and movements we do the most. A lack of movement, like sitting for most of the day, can cause our joints and soft tissues to adaptively shorten and stiffen. A daily mobility practice is less about achieving extreme flexibility and more about maintaining the fundamental ranges of motion needed for healthy, pain-free movement.

Addressing common restrictions in the shoulders, spine, hips, and ankles may help:

• Improve posture and movement efficiency during daily tasks and exercise.
• Alleviate sensations of stiffness or tightness linked to static postures.
• Support injury resilience by allowing joints to move through their intended ranges under load.
• Contribute to a general feeling of being looser and more comfortable in your own body.

Remember, the journey to better mobility is a marathon, not a sprint. Listen to your body, focus on the quality of movement over quantity, and be patient. Small, consistent efforts often yield the most sustainable results.

– Grant

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