Keeping mobile is essential for feeling our best and staying active, and simple stretches and yoga poses can make all the difference. Gentle, consistent movement helps maintain flexibility, ease tension, and support joint health.
Whether you’re new to yoga or simply looking for stretches to add to your day, these 18 simple movements are designed to help you stay mobile and feel rejuvenated. Try incorporating a few of these poses into your routine for improved mobility and comfort.
Cat-Cow Stretch
The Cat-Cow stretch mobilizes the spine. Flowing between arched and rounded positions warms up the back, relieving stiffness and improving flexibility.
Seated Forward Fold
This forward bend stretches the hamstrings and lower back. Sit with legs extended, reach toward your toes, and hold for a gentle stretch.
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Downward Facing Dog
Downward Dog stretches the hamstrings, calves, and back. This full-body stretch also strengthens the arms and shoulders, promoting mobility and stability.
Cobra Pose
Cobra opens up the chest and spine. Lie on your stomach, press into your hands, and lift your chest. It’s great for improving posture and flexibility.
Child’s Pose
Child’s Pose gently stretches the lower back and hips. It’s a restful pose that helps release tension and elongates the spine.
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Standing Forward Bend
This pose stretches the hamstrings, calves, and lower back. Allow your head to hang down, relaxing your spine and releasing tension.
Hip Flexor Stretch
Kneel on one knee and push your hips forward. This stretch opens the hips and improves flexibility, especially if you sit often.
Pigeon Pose
Pigeon Pose deeply stretches the hips. Extend one leg back while bending the other in front, leaning forward for a deep hip release.
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Butterfly Stretch
Sit with the soles of your feet together and knees apart. This stretch targets the inner thighs and hips, improving flexibility and mobility.
Neck Stretch
Gently tilt your head toward one shoulder, stretching the neck. This simple stretch relieves tension and improves neck mobility.
Standing Side Stretch
Reach one arm overhead and lean to the opposite side. This stretch lengthens the side body, improving flexibility and reducing stiffness.
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Bridge Pose
Bridge Pose strengthens the back and opens up the chest. Lie on your back, lift your hips, and press into your feet to stretch the spine and hips.
Shoulder Stretch
Bring one arm across your body and use the other arm to press it closer. This stretch releases tension in the shoulders and improves mobility.
Quadricep Stretch
Stand on one leg and pull the opposite foot toward your glutes. This stretch keeps the quadriceps flexible, supporting knee and hip mobility.
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Seated Twist
Sit cross-legged and twist to one side, placing your hand behind you. This gentle twist improves spinal flexibility and releases tension.
Happy Baby Pose
Lying on your back, grab the insides of your feet and gently pull your knees toward your chest. This stretch opens the hips and lengthens the spine.
Ankle Circles
While seated, lift one foot and slowly rotate your ankle in circles. This simple movement maintains ankle flexibility and joint mobility.
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Reclining Spinal Twist
Lie on your back and bring one knee across your body, twisting gently. This stretch releases tension in the lower back and improves spine mobility.
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