Do these 5 stretches every day to keep your body young, says fitness trainer

Modern life is optimized for comfort, especially while sitting, but not for longevity. We relax on soft couches, work in rigid desk chairs, and spend hours driving or scrolling on our phones. Over time, these habits pull the head forward, round the spine and tighten the hips.

Those patterns quietly erode posture, mobility and the ability to rest with ease, which are all important for aging well. But I always tell my clients that a short, intentional daily stretching routine can help counteract the physical strain of modern life.

Just a few minutes a day can improve posture, calm the nervous system and keep the body resilient for years to come. Here are five stretches I do every day to help with just that.

Why it’s important: Spinal rotation helps maintain mobility, improves posture, decompresses the spine and reduces stiffness caused by prolonged sitting.

How to do it: Sit cross-legged on the floor or upright in a chair. Inhale to lift the arms, then exhale as you twist to the right, rotating from the belly through the ribs, chest, shoulders, head and neck. Hold for five slow breaths, then repeat on the other side.

Why it’s important: Sitting with bent hips, whether at a desk or in a car, shortens the hip flexors and pulls the torso forward. Lunges lengthen these muscles, supporting better posture and helping prevent low back pain.

How to do it: Step one foot forward and lower the back knee. Reach the arms overhead, gently firm the glutes and engage the abdomen to protect the lower back. Hook the thumbs if comfortable to lengthen the torso and lift the chest. Hold for five to eight breaths, then switch sides.

Why it’s important: This pose counteracts “tech neck” and upper-back rounding by opening the chest, throat and thoracic spine.

How to do it: Lie back over a rolled blanket, foam roller or yoga block placed beneath the shoulder blades. Use a blanket if you need additional support for your head. Keep the knees bent so the focus stays on the upper back. Let the arms fall open with palms facing up and allow gravity to do the work. Stay for one to two minutes.

Why it’s important: Bridge pose strengthens the back body — glutes, hamstrings and spinal muscles — while opening the front of the hips, supporting both posture and spinal health.

How to do it: Lie on your back with knees bent and feet hip-width apart. Press into the heels to lift the hips. Keep the chest broad by tucking the arms underneath and pressing them down. Hold for five breaths, then lower. Repeat three times.

Why it’s important: This simple and gentle inversion helps reset the nervous system, improves circulation and relieves swelling in the legs after long periods of sitting, standing or travel.

How to do it: Sit sideways next to a wall and swing the legs up as you lie back. Open the arms with palms facing up. If a wall isn’t available, rest the legs over a couch or chair. Close the eyes, slow the breath and stay for at least five to seven minutes.

You don’t need long workouts to boost longevity. These five stretches work together to undo some of the physical strain of modern life. They will help you you stand taller, move more freely and rest more deeply.

Patrick Franco is a yoga instructor and co-director at YogaRenew Teacher Training Online. He leads in-person and online teacher trainings all over the world, and focuses primarily on yoga sequencing and the business of yoga, infusing his own enthusiasm and grounded approach to spirituality into every class he teaches.

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