Over the Christmas break I was able to spend a lot of time with my two son’s (one nearly three and the other one and half). Whilst watching them play, I can’t help but analyse their movements. One thing we are born with is excellent flexibility and this inherently decreases over time.

Watching my son’s squat down to pick something up and remain in that position with absolute ease is amazing to watch (they are much closer to the ground, so of course it’s easier).

In the early days of my career, I wasn’t much into flexibility training and had it a long way down my list of importance. I have never been very flexible myself.

These days, I incorporate flexibility training in some form into every program I create and every program I myself perform. It doesn’t take a long time, usually 5-10 minutes, but over time can have a great effect in at the very least maintaining current abilities and often improvement.

The following are six stretches that I find most effective and can be completed daily with no equipment required in 5-10 minutes, depending on how may sets you want to do.

1.     Lumbar rotation (in lying)

2.     Single leg spine rotation

3.     Seated single leg hamstring stretch

4.     Pidgeon pose (glute stretch)

5.     Thread the needle

6.     Levator Scap stretch

Other techniques I like to use to improve flexibility is working through full range with some load. I have found this very effective in improving squat depth and thus hip and knee flexibility. This method can be followed with numerous exercises and areas of the body.

Although I am a strong advocate for regular strength training, I often say that a great addition is yoga or pilates. Both forms of exercise are great to further improve flexibility, coordination and overall range of motion.

So try these stretches out, first thing in the morning, during a break from work, or just before bed. All you need is five minutes and you will feel much better for it.