Daily Stretching: The Underrated Secret to Feeling Younger and Moving Better
We all know stretching is good for us... but let’s be honest — most of us skip it. Myself included.
Up until two months ago, I’d fallen out of the habit of doing my usual 5–10 minutes of daily stretching. But since getting back into it, the results have been undeniable:
◼️ Less stiffness
◼️ Faster recovery from training
◼️ Noticeable improvements in my performance
And the best part? It didn’t take long, nor were complicated routines or hour-long yoga sessions required. Just 5–10 minutes a day, consistently. That’s it.
Why just 5–10 minutes of daily stretching is worth it:
- Better joint range of motion
- Reduced stiffness (you’ll move and feel younger)
- Improved posture
- Lower injury risk
- Faster recovery between workouts
- Nervous system reset (especially if you’re constantly stressed)
My go-to 3 daily stretches:
#1 Couch Stretch – Opens Up Hips and Quads (Great if You Sit a Lot)
If you sit for long periods — whether at a desk, in the car, or on the couch — your hips and quads can get tight. The Coach Stretch is a game-changer for opening these areas back up.
How to do it:
- Start in a lunge position with your back knee on the ground and front foot flat.
- Slide your back foot towards your glutes, and (if you can reach) grab it with the hand on the same side.
- Keep your chest up and core engaged — don’t over-arch your lower back.
- Hold for 30 seconds to 1 minute per side.
💡
Feel the stretch through the front of the hip and thigh. Breathe deeply and stay tall!
#2 Piriformis Stretch – Targets Deep Glutes and Eases Lower Back Tension
This is a powerful stretch for the piriformis muscle, which sits deep in your glutes and can irritate the sciatic nerve when tight. If you’ve got a cranky lower back or tight hips, this is a must.
How to do it (seated version):
- Sit tall on a chair or bench.
- Cross one ankle over the opposite knee (like a figure 4).
- Gently lean forward from the hips, keeping your back straight.
- Hold for 30 seconds to 1 minute per side.
💡 You should feel a stretch in the outer glute and hip of the leg that’s crossed. Avoid rounding your back.
#3 Elephant Walk – Loosens Hamstrings and Calves, Great for Posture
Weird name, incredible results. The Elephant Walk is a dynamic stretch that gently works through your hamstrings and calves — ideal if your legs feel tight after training or sitting.
How to do it:
- Stand tall with feet hip-width apart.
- Bend forward at the hips and place your hands on your shins or the floor (wherever is comfortable).
- Bend one knee while keeping the other leg straight — then switch, like you're slowly marching.
- Keep alternating legs for 30–60 seconds.
💡 Feel the back of your legs gently lengthening. Keep your spine relaxed and let your head hang.
These three stretches, done consistently for just 5–10 minutes a day, can dramatically improve how you move, feel, and recover. Try them daily for a couple of weeks — you might be surprised at the difference!
If you’re not stretching regularly, consider this your nudge to get started.
You’ll feel the difference.
And if you’ve already been doing it? Keep it up — your future self will thank you.
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