Try this: Stretch every day to feel lighter and brighter

Take a moment to drop your right ear towards your right shoulder, until you feel a gentle stretch in your neck.

Hold for 10 seconds, breathing deeply.

Return your head to a neutral position, and repeat on the left side. Then, return your head to neutral again.

How do you feel?

A little lighter, brighter, and more relaxed?

Slightly less stiff?

Even the smallest of stretches can improve your mood and help your body to relax.

Stretching may also help to:

• Improve circulation

• Reduce stiffness

• Improve flexibility

• Energise your body and mind

• Reduce the risk of injury

• Relieve post-exercise aches and pains

• Reduce or manage stress

Easy ways to add stretching to your day

Stretching is an easy, free way to care for your body and mind. Think of stretching as a little pamper session for your brain and muscles.

Here are some ideas to help you stretch more.

Stretch before your morning coffee

Waiting for the jug to boil or the coffee machine to heat up? Take this moment to reach for the sky and stretch your body in a way that feels good. A simple stretch will help to energise you before the first taste of caffeine even reaches your lips.

Set a stretch timer on your phone

Every time the timer goes off, take a few minutes to stretch. Start with one stretch timer a day and add more reminders as you gain strength and confidence. Once you start experiencing the benefits of stretching, you’ll likely look forward to the ping of your timer.

Try a stretching video or audio guide

Completely new to stretching? Try searching for a stretching guide for beginners online. Listening to someone talk you through each stretch might help you focus on the present moment and feel less anxious about straining your muscles.

Stretch before bed

Set your body up for a good night’s sleep with some gentle stretches before bed. Combine your stretching with some relaxing music or nature sounds and a scented candle to make it even more relaxing.

Tips for safe stretching

• Feel no pain. Only stretch to the point of mild discomfort.

• Keep it short. Hold each stretch for 10 seconds if you’re a beginner. Work your way up to 30 seconds if you’re more advanced.

• Breathe. Combine each stress with deep, mindful breathing.

• Practice often. The more you stretch, the easier it will become.