It may seem like stronger arms and shoulders are just for display, but they are not. Strengthening these muscles can help you move luggage while traveling, push doors open or pull them shut, or even pick up children or grandchildren. Perhaps you want to protect against bone loss or have an easier time swinging a pickleball racket. Whatever your goals are, strengthening your arms and shoulders can help you out.

For many years, dumbbells have been the go-to weight options for strengthening arms, shoulders, chest, back, and more. People still use dumbbells every day; just go to the gym and you’ll see them in action. Switching to a resistance or elastic band provides a more unique challenge for your muscles. Plus, you can use them whether you have a gym membership or not. 

Using a resistance band can help increase range of motion and resistance throughout the exercises you do. Dumbbells provide constant resistance, meaning the tension doesn’t change at any point during the exercise. Resistance bands offer variable resistance, so the level of difficulty varies depending on where you are in the given exercise. The more you stretch, the more tension your muscles have to overcome. If you are ready to test the waters of resistance and strengthen your arms and shoulders, engage in the following exercises. Just make sure that you do a quick five-minute warm-up before you start the exercises.

Banded Push-Up

Begin in a kneeling position on the floor, gripping both ends of the resistance band. Bring it over your head and behind your back, ensuring it is secure against your upper back. Place your hands flat on the floor in front of you so that they are directly beneath your shoulders. You can engage in kneeling push-ups, or extend your feet back to do regular push-ups. Once you step your feet back and enter a high plank position, you can begin your push-ups. Make sure to keep your elbows close to your body and core tight as you lower down. Engage your chest, shoulders, and triceps to press back up. Complete three sets of 10-12 reps. 

Overhead Tricep Extension

Start in a standing position and open the resistance band into a large loop. Step both feet on the bottom half, so that the band is under the arches of your feet. Grip the upper part of the band, keeping your hands together near your chest and palms facing forward. From here, press the band straight overhead. Slowly lower your hands behind your head until your forearms are parallel to the ground. Engage your triceps to straighten your arms, keeping your elbows close to the side of your head throughout. Complete three sets of 10-12 reps. 

Steeple Press

Start in a standing position just as you did in the previous exercise. Grip the upper half of the band in each hand, facing your palms up. Flip your palms down to roll the band around your hands. The more times you roll your hands around the band, the greater the resistance will be. Bring your hands together in a prayer position in the center of your chest. Keep your palms together as you press your arms overhead until they are fully extended. Pause for a second before returning them to the starting position. Complete three sets of 10-12 reps. 

Bow And Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height. Extend your arms out in front of you and keep your palms facing the floor, holding one end of the resistance band in each hand. Keep your right arm extended as you pull your left elbow straight back, squeezing your trap and lat. Hold and then release back to the starting position. Complete 10-12 reps and then switch sides. Complete a total of three sets, 10-12 reps per side.

Standing Bear Hugs

Stand up straight with your feet shoulder-width apart. Grab both ends of the resistance band and bring it over your head and behind your back. Secure the band against your upper back just under your shoulder blades. Extend your arms out to the sides and then press your arms forward and around an imaginary tree. Keep your palms facing down and elbows slightly bent throughout the exercise. Return to the starting position. Complete three sets of 10-12 reps.

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Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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If you follow a lot of gym, fitness, or workout influencers, you have probably come across mobility exercises. More and more people realize that strength training and cardio is not everything, which is a great thing. Various mobility exercises work to strengthen muscles, improve flexibility, and enhance overall range of motion within the body, most notably within joints. 

Mobility is a necessity for the body’s daily movements. If you want to live pain-free and reduce your risk of injury, then you have to enhance your mobility. With better mobility, you can squat deeper, run faster, train harder, pick up children with ease, and do so many other daily movements. Additional benefits of mobility include:

• Increased strength via muscle activation
• Better posture
• Reduced physical pain and tightness
• Decreased risk of physical injury via strengthening the joints and enhancing body awareness
• Better understanding of your body
• Less tension built-up within the body

Why Is Mobility Important?

Think of mobility like the foundation for physical health and the key to unlocking easier movements. If your mobility is limited, then your joint cannot move through its full range of motion during activation. Not only can that lead to uneven distribution of pressure, but also wear and tear on other areas compensating to carry out the movement. Additionally, poor mobility can lead to general joint pain and knots in the muscles that surround the joints. 

You probably know that most people are very sedentary. Sitting behind a desk for eight hours a day, five days a week, can shorten and tighten connective tissues, or fascia. Think of fascia like plastic wrap for the internal body. It is thin, reactive, and mostly made up of collagen, encasing muscles and organs. Insufficient fascia mobility can trigger pain, leave a person feeling stiff, or even interfere with proper organ function. 

Mobility vs. Flexibility

It is not uncommon for people (and professionals) to regularly interchange mobility and flexibility. They are not synonymous, so that can be a little misleading. Flexibility is the ability to lengthen muscles, for example, melting into a stretch with ease. Mobility is the ability of a joint to actively move through its full range of motion. You need some flexibility in order to have great mobility, but mobility also requires strength and balance. Passive stretching focuses on flexibility, whereas dynamic stretching helps to improve mobility. 

Without strength, flexibility may do more harm than good. It is not the gold standard, despite what popular yoga influencers say on the Gram. Over-stretching without incorporating strength training can actually stretch ligaments and joints without preparing tissue fibers. Fascia and connective tissues may not recoil and regenerate properly if they are constantly in stretch. If you constantly pull a rubber band, it becomes loose and can snap. You don’t want that!

Mobility Is Necessary For Injury Prevention

Without full mobility in certain joints, you may not activate the right muscles or muscle groups during a specific movement. That can overwork other muscles, increasing the risk of injury and pain. Although accidents happen, you can avoid serious injury when you learn to tap into bodily cues. Mobility training can reduce the risk of injuries by conditioning your joints. That helps you keep the body supple and makes it easier to understand the body’s movements.

How To Train For Better Mobility

The great thing about mobility training is that you don’t need a gym to engage in various movements. Remember that you need not overexert yourself because the whole point of mobility training is to reduce the risk of injury. There are many online resources offering full-body mobility plans and targeted mobility workouts. A lot of people hold tightness in the hips, which can increase low back pain. Start with hip-opening mobility movements, which you can learn more about by clicking here. 

You have the ability to perform optimally, but you have to engage in the proper mobility training to do so. As you progress through your mobility workouts, you may notice that you feel stronger, experience less pain, and have greater range of motion. Mobility movements may unlock pain-free movement for you!

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If you sit at a desk all day, your posture could probably use a boost. Most people with desk jobs tend to complain about upper back, neck, or lower back pain because of the sedentary position. Sitting creates tension in areas, which don’t get stretched during or at the end of a workday. Fortunately, the moves in this article aim to improve posture, range of motion, core strength, and flexibility. 

Your posture and core strength will not magically get better out of the blue. You need to work to improve both of these things, which can help you live a more mobile, pain-free life. For the following moves, do them back-to-back. You’ll notice that each exercise has a complementary stretch, so engage in the stretch directly after the exercise. If you do this routine five days a week, you’ll experience a more flexible body and stronger core.

Swimming

Targeting your back, shoulders, and glutes, this exercise aims to improve range of motion and posture. To begin, lie face down with your arms and legs opened into an “X” shape on the ground. Engage your core to lift your chest, thighs, and arms off the ground. Direct your gaze in front of you and lift your left arm and right leg slightly higher. Quickly switch sides to complete one rep, and then continue alternating until you complete 20 reps. Keep it controlled, but aim to flutter your arms and legs quickly as you complete your reps.

Bow Pose

Open up the entire front of your body and the muscles that easily tighten at your desk all day. Lie facedown on your mat with your arms by your sides. Lift your arms and legs off the ground by engaging your glutes and lower back muscles. Bend your right leg toward your right hand and grab the outside of your shin. Do the same with your left hand and leg. Lift your chest and arch up like a bow. Try to remain in this position for 20-30 seconds, breathing deeply throughout.

Seated Hover

Requiring a bit more strength, seated hover is definitely a challenge for your core muscles. Sit down in a cross-legged position with your hands on the ground just outside your hips. Press your palms into the floor, tilt your pelvis up, engage your abdomen and chest muscles, and lift your butt and legs off the flower. Hover above the floor for 30 seconds and then sit back down. Repeat one more time, but cross the opposite leg in front. 

Hip Opener

This stretch aims to relax your lower back and open up your hips, as the name suggests. Remain in the same cross-legged position as the previous seated hover exercise. Keep your back straight as you hinge at the hips, leaning your torso over your legs. Reach your arms in front of you until you feel a stretch in your glutes and hips. Make sure that you don’t round your back, and hold the stretch for up to 30 seconds. 

Kneeling Hinge

Think of the Matrix when you do this pose because you have to engage your thighs and abs to lean back. Begin in a kneeling position with the tops of your feet flat on your mat and legs hip-distance apart. Do not sit back onto your heels; rather, kneel so that your body is straight and only your feet, shins, and knees remain on the ground. Engage your lower abdomen and start to hinge as far back as you can without straining the body. Return to the starting position and that is one rep. Complete a total of 10 reps, placing a towel or mat under your knees for extra support. 

Camel Pose

This is potentially one of the greatest yoga poses for sore neck and upper back. From the starting position of the kneeling hinge, engage your glutes to press your hips forward. Arch your back and reach your hands down and back toward your heels. You can make the move a little easier by tucking your toes under to bring your heels closer to your hands. Hold for 30 seconds, breathing deeply throughout. 

Bird Dog

This is a move that is more challenging than it appears, so do not approach it lightly. Begin in a tabletop position with your hands on the ground beneath your shoulders and knees directly beneath your hips. Extend your right arm out in front of you while extending and lifting the left leg backwards. Engage your core to maintain your center of balance. Repeat on the other side and complete 20 alternating reps. 

Balancing Quad Stretch

This is the final pose of the sequence that works your core muscles, all the while stretching your quads and hip flexors. From the same tabletop position as bird dog, extend your right leg back and left arm in front. Bend your right knee and reach back with your left hand to grab hold of your foot. Pull your foot toward your body and lift your leg as high as you can. You should feel as stretch along the front of your hip. Hold for 30 seconds, return to the starting position, and then complete on the other side.

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What do people focus on when they hit the gym? Legs, back, chest, arms, shoulders, and cardio, which is often an afterthought. What shouldn’t feel like a chore or an afterthought is working on your core strength. Maintaining a strong core is essential for most of the movements you do with your body. Without a strong core, you become more prone to falls, back pain, and your range of motion decreases. And you have to work on all of your major back muscles, pelvic floor, glutes, and abs to strengthen your entire core. 

Your core accounts for a lot of muscles that you may not consider to be core muscles. The abdominal, hips, back, butt, and legs are all core muscle groups. Working all of these muscles will help strengthen your entire core. Your core can help stabilize your pelvis and spine, so a weak core makes you more prone to back injuries, general back pain, and pelvis misalignment issues. If you have difficulty doing core stability moves, including planks, glute bridges, or dead bugs, then you know your core is weak. Check out the following beginner-friendly exercises to strengthen your core muscles. 

Stir The Pot

This is a dynamic variation of the plank and it works more core muscles in a shorter amount of time. It activates the same core muscles as a plank, only it incorporates movement, so you pass the workload to various core muscle groups. You will need an exercise ball for this exercise. Begin in an elbow plank by placing your forearms on the ball and feet extended behind you. Keep your core strong and don’t let your hips sag. Use your arms to roll the ball in small, controlled circles. Do five clockwise and five counterclockwise to complete one set, rest, and then complete two more sets to fulfill three. 

Clamshell

The clamshell aims to strengthen your hip muscles and pelvic floor by engaging the inner and outer thighs. This is a great move for runners because a lot of ankle and knee alignment comes from a stabilized pelvis and hips. Lie on your left side, stacking your right leg on top of your left. Bend your knees so that they are at a 45-degree angle and keep your feet in line with your hips. Rest your head on your left hand, which you prop up by resting your left elbow on the ground. Engage your lower abdomen by drawing your belly button in toward your spine. Raise your right knee as high as you can, but don’t shift your hips or pelvis and keep your left leg on the ground. Hold for one second and then return to the starting position. Complete a total of 10 reps and then switch sides. Complete a total of three sets of 10 reps per leg. 

Dead Bug Crunch

This is a slow-paced core exercise that calls for your constant engagement throughout. It activates both the transverse abdominis and builds spinal stability. Lie flat on your back with your knees bent at a 90-degree angle stacked right over your hips. Make sure your shins are parallel to the floor and extend your arms toward the ceiling. Reach your right arm next to your ear, hovering it above the floor, as you extend your left leg out and down toward the floor, stopping about six inches above the ground. Engage your lower abdomen and glue your lower back to the floor. Return to the starting position and then alternate. Continue alternating for 30 seconds, rest for a minute, and then complete two more sets.

Bear Hold

Think of this like a traditional plank pose, only the pressure is much less on your lower back. A lot of HIIT and barre class instructors incorporate this into their workouts because it activates stabilizers that support the lower back. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine neutral and core engaged as you lift yourself off the ground in a controlled manner. Only your hands and toes should be on the ground. Engage your abdomen, chest, and glutes, holding the pose for 15-30 seconds. Try to work your way up to a minute as you get stronger. 

V-Ups

The V-up is a simple movement, but challenging to pull off. It works your entire rectus abdominis, the core muscles that go from your pubic bone to your sternum. Lie flat on your back with your arms and legs extended and resting on the floor. In a fluid motion, reach your arms up and bring your toes to meet your hands in a “V” shape. Return to the starting position and immediately repeat, continuing until you complete 10-12 reps. Complete a total of three sets. 

The Farmer’s Carry

A lot of people only focus on planks to increase core strength, but the core is so much more than your abdominal muscles. Some of the best core exercises are often the simplest, which is the case for the farmer’s carry. You will need two kettlebells, dumbbells, or weights for this exercise. Begin in a standing position with your feet hip-distance apart and the weights on either side of you. Keep your back straight as you squat down to pick up the weights and then stand back up, engaging your glutes and hamstrings to do so. Make sure that you feel balanced and that the weights are not too heavy. Hold the weights by your sides (about a few inches from your legs) and start walking. As you walk, maintain a neutral spine and drop your shoulders to lift your chest. Try to walk for 20 steps and then turn around to walk back. Repeat for a set number of steps or time limit and then stop to rest before repeating a couple more times.

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There will be no yoga snobbery here, people. Anyone with any level of flexibility is welcome to the calming workout known as yoga. There is an unfortunate misconception around this exercise, and it is that inflexible people cannot participate. Well, the good news is that you don’t have to touch your toes and you don’t have to execute a full split. No contortion necessary like you see on social media platforms!

Yoga is for everyone and you can ease your way into certain poses. Most poses have modified variations, so you can work your way up to the full version. This is also beneficial for anyone with limited range of motion that stems from injury. It can be scary to start slow because you want to be able to go full scorpion pose out of the gate. Don’t be discouraged by the non-Instagrammable appeal to these simple yoga poses. They are very effective and if you feel the stretch, then the pose is working. Practice makes perfect, so continue doing the following stretches and you may find yourself in an advanced yoga class soon enough!

The Forward Fold

An easy beginner pose is the forward fold, which is a toe-touching pose when you can fully complete it. Don’t be afraid of it, though, as the primary goal is to stretch your hamstrings and lower back. To begin, stand up straight with your arms by your sides and feet hip-distance apart. Take an inhale and raise your arms above overhead and then fold forward as you exhale, hinging at the hips. As you fold, make sure that you keep your back straight and stop when you feel a stretch in your hamstrings. You can place your hands on your thighs or shins, depending on how far you can comfortably fold. You can also put a chair in front of you and use it for support. The main thing to remember is to keep your back straight when you start out. Hold for 10 deep breaths and then release. 

Cat-Cow Pose

Great for spinal flexibility, cat-cow pose works to improve mobility in the spine. It looks very simple, but some people fail to do it correctly. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On an inhale, let your belly sink low and arch your lower back to move your tailbone toward the ceiling. Simultaneously, roll your shoulders back and lift your head up to direct your gaze in front of you. On an exhale, tuck your chin into your chest as you press into your hands and knees slightly to round your upper, middle, and lower back. Continue alternating between these two poses for 30 seconds. 

Downward Dog

Downward dog is one of the most common poses in yoga practices. It’s a great resting pose and beginners can modify it to fit their level of fitness or flexibility. The most important thing to remember is that you don’t want to round your back in this pose. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Push into your hands and lift your hips back and up as high as you can. Really spread your fingers, drop your shoulders, and widen your upper back. Slowly start to straighten your legs, aiming to keep your heels on the ground. If you can’t do that, simply bend your knees and drop your heels closer to the ground. You should feel a stretch in your hamstrings and feel openness in your back. Hold this pose for 10 deep breaths and then return to the starting position.

Plank Pose

The popular plank is both a pose in yoga sequences and a core burner in high-intensity workouts. You want to make yourself as straight as a stick in this pose, creating a straight line from your head to your heels. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Press your hands into the floor and engage your chest muscles as you step your feet back to enter a push-up position. This is the plank pose. Make sure to engage your glutes and core muscles, keeping your body straight. That means that your hips should not be sagging towards the floor! Start by holding this pose for 10-15 seconds and then resting. If you can go for 20-30 seconds, then you can go for that amount of time, so long as you don’t compromise your form. Gradually work your way up to 30-, 45-, or even 60-second planks.

Reclined Butterfly Pose

Great for releasing tightness in the inner thighs, reclined butterfly pose is quite relaxing, and a great way to end a yoga sequence. Begin in a seated position, bringing the soles of your feet together to enter a butterfly pose. Keep your back straight and sit here to get comfortable. Place a bolster or rolled up blanket behind you and lay back onto it. If the stretch along your inner thighs is too intense, put a pillow or two under each knee. Allow gravity to work its magic and relax into the stretch for as long as you need to.

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Functional fitness training is a type of strength training that gets the body ready for daily activities. These exercises aim to equip the body for the types of moves it does in regular, everyday life. Motions like bending, twisting, lifting, loading, pulling, squatting, hauling, and pushing can be uncomfortable, or even cause injury, if the body isn’t ready for them. 

Most functional exercises focus on multi-joint movement patterns that involve the knees, hips, spine, elbows, wrists, and shoulders. Not only do functional exercises help you build strength in these areas, but they also help improve range of motion and mobility. Although these moves help the body in many ways, fitness experts recommend engaging in your regular workouts to complement the functional moves. The following exercises aim to strengthen your core and improve strength, stability, and mobility in the hips, pelvis, stomach, and lower back. 

Kneeling Windmill

Start in a half-kneeling position with your left knee on the ground and your right foot on the floor. Make sure that your right knee doesn’t go beyond your right toes. You can either hold a weight in your right hand or do this movement without weight at first. In a fluid motion, grab the weight with your right hand and extend it up overhead, opening your body just a little to the right as you lift. Keep your eyes on the weight and then return it to the floor in a controlled manner. Complete 10 reps on your right side and then switch to your left. Make sure you do two to three sets per side. 

Wood Chop

Stand up straight with your feet slightly wider than shoulder-width apart and toes turned out slightly. Grab a dumbbell with both hands and hold it on the outside of your left thigh. Lift the dumbbell up and across your body in a diagonal motion to the right, twisting your torso and pivoting your left foot. At the apex of the movement, the dumbbell should be slightly higher than your right shoulder and your left heel should be a little off the ground. Bring the weight back down to the left and continue until you complete 10 reps. Switch sides and then complete two more sets of 10 reps per side. 

Cross-Body Mountain Climbers

Begin in a high plank position, stacking your shoulders above your wrists and extending your feet back. Engage your glutes and chest muscles, aiming to make a straight line from your head to your heels. Keep your hips level and don’t let your back sag. Bring your right knee toward your left elbow, engaging your abs as you do so. Return your right foot to the starting position and then immediately repeat with your left leg. Continue switching sides for a total of 30 seconds and then stop and rest for one minute. Complete two more sets, resting for a minute between each set. 

Dead Bug Crunch

Lie flat on your back with your legs extended and both arms behind your head. Lift your feet off the ground and bend your knees, keeping your shins parallel to the ground. Make sure to keep your lower back on the floor throughout the duration of this exercise. With control, extend your right arm and right leg away from each other, engaging your abdominal muscles. Don’t let your limbs touch the ground and then bring them back to center by tightening your abs. Repeat the same movement on the other side and then return to center again. Continue alternating sides for 45 seconds and then rest for a minute. Complete a total of three sets. 

Side Plank Reach-Through

Begin by lying on your right side, propped up on your right elbow. Your elbow should be directly under your right shoulder to avoid excess pressure on the shoulder. Stack your left leg on top of your right and then press up, engaging your core to maintain a straight line with your body. Raise your left arm up toward the sky and direct your gaze to your left fingertips. Drop your left hand down and twist slightly to reach under towards the right side of your body, as though you are threading the needle. Keep your hips stacked and your body balanced as you rotate back and extend your left arm up again. Complete eight to 10 reps and then switch sides, completing a total of three sets.

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Pain in the hip can throw a wrench into anyone’s day. While acute hip pain may stem from a sedentary lifestyle, chronic hip pain is often a symptom of several conditions, including arthritis, injuries, or bursitis. Athletes who move their hips in all directions, like gymnasts and dancers, can easily injure their hips and experience hip pain. The most common way to treat hip pain is via rest and physical therapy.

Hip pain can make everyday activities, such as walking up stairs or bending down to tie your shoe, feel like a chore. It doesn’t have to be this way because you can take control and manage hip pain with a few simple lifestyle modifications. Depending on the cause of the pain, ice, stretching, exercise, and strength training, among other things, may alleviate pain. If the damage is so severe, your doctor may recommend hip replacement surgery. If the damage isn’t as severe, experiment with the following tips to help relieve daily hip pain.

Stretch To Ease Stiffness

The American Academy of Orthopedic Surgeons (AAOS) says that stretching the muscles can help restore range of motion and mobility. A great way to ease stiffness is to stand with your left hand against a wall or hair for support. Cross your left leg behind your right and lean your upper body to the right, pushing your hips to the left. You should feel a stretch alone gate outside of your hip and oblique. Hold this stretch for 30 seconds and then release. Repeat for a total of four times and then do the same on the other side.

Cool Inflammation With Ice

Icing your hip joint can help reduce inflammation in the affected area, which may reduce overall pain. Wrap an ice pack in a towel and apply it where you feel the pain. Hip pain can also result from lower back tightness, so ice the lower back as well. Aim to ice these areas for about 10 to 15 minutes, up to four times a day. A great time to ice is right after you exercise to help reduce pain or swelling.

Use Heat For Arthritis Pain

If arthritis is the cause of your hip pain, warming up the joint with a heating pad, hot bath, or hot shower can help soothe the joint. Heat helps to increase blood flow to the injured area, which promotes healing. This method of pain management may also improve your workouts, especially if you lie on a heating pad prior to exercising. Check with your doctor first to see if you have bursitis, as heat can aggravate a recent injury.

Start Your Day With Exercise

Exercises that both stretch and strengthen the muscles that support your hips can increase range of motion and reduce pain. Bridge pose, for example, is one exercise that the AAOS recommends to reduce hip pain. It helps strengthen your gluteus muscles and hamstrings, while simultaneously stretching the front of your hip. Lie on your back with your knees bent and your feet flat on the floor about six inches from your buttocks. Your fingertips should be able to touch your heels. Press your palms into the floor, engage your glutes, and thrust your hips up toward the ceiling. Tighten your core and make sure not to arch your back. Hold this position for about five seconds before lowering back to the floor. Start with one set of 10 and then build up to two or three sets. 

Work Out In Water

Certain movements, especially cardiovascular training, can be hard on the joints. An elliptical machine is a great option for people with knee pain, as it doesn’t have the same impact as running on a treadmill. For people with arthritic hip pain, though, water exercises are encouraged. Swimming or engaging in water aerobics are both low-impact exercises that you can do without hurting your hip joints. 

Listen To Your Body

Exercise can help relieve your hip pain, whether you believe it or not. When is that pain a sign that you should stop exercising? Health experts state that it’s normal to feel some soreness the day after working out, but it shouldn’t linger or worsen. If you experience sharp or shooting pain during an activity, stop doing it immediately and talk with a doctor or physical therapist about it. 

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