Let’s get Loose’n’Limber!

There’s nothing worse than waking up in the morning with a stiff body. Sitting at a desk or standing in place for extended periods can lead to stiffness in the body’s joints and muscles. Staying flexible and stretching can make all the difference when you’re trying to stay mobile and active. We’ve compiled a few moves to keep your range of motion, to keep you healthy and active for years to come. You’ll be glad that you gave some attention to your body when you are able to move freely and pain free.

Here are a series of exercises you can incorporate into your daily program for opening up your stiff body:

Hamstring Stretch with a band

RAD Roller for upper back and shoulders

Spinal Twists

Child’s Pose side to side


Exercise Breakdown: 

Hamstring Stretch with a band:

  1. Lie on the floor with your legs extended in front of you. Loop an elastic band or towel around the ball of one foot.
  2. Raise your leg by pulling the towel or band toward you while keeping the knee straight. Pull it until you feel a stretch in the hamstring and hold for up to 30 seconds.



RAD Roller for upper back and shoulders:

  1. Lay back onto the roller and let your body completely relax
  2. Breathe in and out, moving in small motions
  3. Lift your ribcage up off the roller to move to the next segment of your spine and repeat.
  4. Work your way up from low back to your shoulders

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Spinal Twists (also known as Kneeling Thoracic Rotation):

  1. Start in table top position
  2. Place hand behind head or ear, keeping other hand planted on the ground
  3. Take your arm with hand to head and slide it on the ground across and under your planted hand
  4. Hold the stretch for 10 seconds and do 10 reps on each side


Child’s Pose side to side:

  1. Kneel on the floor with your toes together and your knees hip-width apart
  2. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. 
  3. Gently move your arms and torso from side to side
  4. Rest in the pose for as long as needed.



Sitting for any long period of time will contribute to lack of hip mobility due to tight muscles. Adding these simple hip mobility exercises to your routine are a great way to release tension built up in the hips. 

Want to work on your mobility and range of motion? Want to gain strength properly? Want to level up your body and mind?

Preserve your fitness, gain strength, support and accountability during these tough times. We’ve got you covered!

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