5 minute Stretch Routine for Back...

🧘‍♀️ Trina’s Stretch & Mobility 5 minute Routine

Try each move for about 30 seconds per side, fluidly and with intention to boost blood flow and ease muscle tension (hello, DOMS relief – Delayed Onset Muscle Soreness.)

1. Side-to-Side Gentle Twist

2. Single-Leg Hip Openers

   • Sit or stand tall, draw one knee up above the opposite knee, then open it laterally (triangle shape) – optional: gently rock side to side if it feels good.

   • Repeat on both sides to free tight hips.

3. Single-Arm “Door Openers”

4. Cat–Cow (Seated or Standing)

   • Inhale as you arch (lift chest/rib cage), exhale to round the spine and tuck your chin. If you’re at a desk, try it standing—it’s desk-job essential.

5. Side-Body Opener (“Lift the Heart”)

These moves are versatile—do them seated on the floor, sitting in a chair, or standing.

💡 Why These Stretch Dynamics Matter

• 30‑Second Dynamic Holds: Long enough to activate movement, short enough to stay energizing.

• Boosts Circulation: Preps your muscles and delivers oxygen-rich blood throughout your body to improve performance.

• Reduces Post-Workout Soreness: Said to help lessen delayed onset muscle soreness (DOMS – Delayed Onset Muscle Soreness).

• Counteracts Sitting: Especially effective if office life has you cramped.

🔁 Recap: Trina’s Tidbits Takeaways

• Prioritize gentle, consistent mobility.

• Adapt these stretches anywhere—office, home, before or after workouts.

• Keep it moving, keep it short, and enjoy how it makes you feel.

• Try our Workout Video Replays – stretch class, Boot Camp, Tabata and more.

Before You Go!

Join the inspiration and conversation on Facebook, Instagram and Trina’s Weekly Tidbits tips for growing consistent habits—from food prep to fitness challenges—right on the Fit4Females blog

Trina Medves xo