A mobility coach says these are the seven best stretches for beginners to keep daily aches and pains at bay

“Move it or lose it” is considered the golden rule of mobility. If you don’t keep moving your body, it will adapt to a sedentary lifestyle, leading to stiffness, reduced range of motion and discomfort.

Cody Mooney, former CrossFit Games athlete and managing partner at mobility app pliability, knows this firsthand. Since stepping up his role at pliability, he’s been more deskbound, replacing regular training with back-to-back meetings and video calls.

To counteract the effects of career progression, Mooney has developed a 14-minute pre-bed routine which he does two or three times a week to maintain mobility, and keep daily aches and pains at bay.

“It’s like a comfort blanket—knowing I’m doing some preventative stuff to decrease the risk of injury,” says Mooney.

Mooney’s routine begins with a pigeon and child’s pose to loosen the hips and lower back.

“Nowadays we have a tendency to be seated, but a lot of mobility problems can stem from that so anything that will target the gluteus medius, lower back and hip flexors is a great place to start—to regain the mobility and range of motion you’re supposed to have,” says Mooney.

Then Mooney switches the focus to the shoulders and upper back. “Posture-wise, people have to put up with a lot of internal rotation [such as when typing or writing] which is a common cause for shoulder problems.”

Downward-facing dog, puppy dog and cat-cow will mobilize the thoracic area, improving your posture and protecting the spine. Threading the needle introduces rotation into the upper back and finishing with the deep saddle pose opens up the front of the body.

All these stretches are safe for beginners, but saddle pose may be challenging if you have stiff knees and ankles, or lower back issues. Mooney recommends trying it only if you feel comfortable, but if you can it’s a beautiful way to open up the front of your body and sink into a deep, restorative stretch before lights out.

How to do the routine

Mooney recommends passively stretching into each move for two minutes, then gradually building up to three. “That allows for a little bit of uncomfortableness but also to relax into a meditative state that will help you unwind mentally. That’s my favorite duration,” he says.

Passive stretching means sinking into the stretch and allowing gravity to do the work. It requires patience but with some deep breathing through your nose, you can use your exhalation to ease further into each pose.

1. Pigeon

Woman at home in pigeon pose. She is on a purple yoga mat with one leg extended behind her and the other in front of her, with her knee bent and her left foot under right hip.

(Image credit: Xavier Lorenzo / Getty Images)

From your hands and knees, bring your right knee toward your right wrist and your right foot toward your left wrist.
Extend your left leg behind you and lower your hips.
Lean forward over your shin onto your forearms for a deeper stretch or stay up on your hands.
Hold for one minute then switch sides.

2. Child’s pose

woman grey hair wearing dusky pink vest beige leggings in child pose on grey mat

(Image credit: Getty Images)

From your hands and knees, open your knees wider and sit back onto your heels.
Stretch your arms forward, keeping your neck in a neutral position.
Lower your chest toward the floor and relax into the stretch.

3. Downward-facing dog

A man performs a downward dog pose in a bedroom on a yoga mat. He is facing downward, with his hands and feet on the mat and his hips held high, so his body forms and upside down V shape. Behind him we see a pristine bed, white arms chair and dressing table.

(Image credit: Getty Images)

From your hands and knees, tuck your toes, extend your legs and lift your hips.
Press through your hands, keeping a slight bend in your knees while maintaining a flat back.
Alternately lower and lift each heel to stretch out the back of your legs.

4. Puppy dog

Woman performing puppy pose, on her knees with her hands on the floor in front of her, arms extended and face and chest close to the floor

(Image credit: Tatiana Buzmakova / Getty Images)

From your hands and knees, open your knees wider.
Keeping your hips above your knees, stretch your hands forward.
Lower your chest and chin.

5. Cat-cow

Woman on all fours on yoga mat in domestic setting arches her back while performing the cat-cow pose. There is an orange couch behind her. She wears a white cropped top and blue-grey sports leggings and white socks

(Image credit: Prostock-Studio / iStock / Getty Images Plus)

Begin on your hands and knees.
Inhale and arch your back, lifting your chest and chin.
Exhale and round your back, dropping your chin to your chest and drawing your abs inward.
Alternate between arching and rounding your back, moving slowly and with control, for two minutes.

6. Thread the needle

Woman performing thread the needle stretch on the floor with a couch behind her. She is on her knees with one hand on the floor in front of her. The other hand is on the floor to the side between her other arm and knee. She is smiling.

(Image credit: Zinkevych / iStock / Getty Images Plus)

From your hands and knees, thread your right arm between your left hand and knee, lowering your right shoulder toward the floor.
Move your left hand forward to deepen the twist.
Hold for one minute, then switch sides.

7. Saddle pose

Woman on her knees on a yoga mat leaning back with her hands on the floor behind her feet. She is wearing matching red sportswear and is in a domestic setting.