Ideas to help your future body for only 10 minutes a day

Did you know that your ability to move correlates with longevity?

It’s all because your body flexibility, balance, muscle strength, and coordination can reflect your overall health, and that can influence life expectancy. 

It is said that flexibility may decrease by up to 50% as we get older and stretching is the solution.

One of the great things about stretching is you don’t need special equipment to help you- or do you? We have rounded up some really amazing- E.A.S.Y- tools to help you- and you don’t even need to be a fitness fanatic to use them.  

triangle pose

Do You Want to:

improve mobility – improve posture –  improve balance – improve range of motion and prevent loss of range of motion –  improve flexibility – decrease back pain – help prevent injury – decrease muscle soreness – improve circulation – release endorphins – provide relaxation – reduce stress – improve energy – improve sleep


Then let’s get going!

downward dog with blocks

Downward Dog is a great whole-body stretch. Use Blocks under your wrists or your feet to start if you are stiff or uncomfortable. 

  • Start on all fours, hands flat and shoulders width, fingers pointing towards the end of the mat 
  • Exhale, tuck your toes, and raise your hips to the sky, do not arch your back
  • The gaze should be between the legs 
  • Straighten your legs, slowly making an “A” shape with your body
  • Keep shoulders away from ears, ears in alignment with upper arms
  • Hold for about 10 counts       


Seated Forward Reach is a great hamstring and lower back stretch with the Resistance Band 

  • Sit on the floor with legs extended and feet together. 
  • Loop the band around both feet. 
  • Cross the bands and grab the band with both hands.
  • Using the band to create tension, curl your back, engage your abs, pull your body forward over your legs.
  • Hold for a few seconds repeat 8 times

There is nothing like rolling on a Foam Roller  Use it under your hip flexors, quads, hamstrings, calves, or just lay on it- it’s the best.

Foam Rolling on Your IT Band 

  • Place roll under your thigh, on your side
  • Rest your body weight on your forearm
  • Bracing your body, slowly roll back and forth on the roller between your knee and glute
  • Roll for 30 seconds and then switch sides

A Stall Bar if you have the room and budget, is one of the best things you can own for stretching. There are so many ways to use it. 

One of the best things to do is just a plain long stretch. 

  • Climb up a few rungs
  • Shoulder width apart
  • Relax shoulders
  • Legs loose
  • Hang

Final tips: Don’t stretch “cold”-you should warm-up – march, dance, and walk before stretching. You should not feel any pain when you stretch. Be gentle- don’t bounce. Don’t hold your stretches longer than 30 seconds. Remember to breathe! 

Here’s to stretching out the weekend.  Please let us know in the comments if you have any questions or suggestions.

Aging Enthusiastically,

Gretchen and Annie

disclosure: some of the links in this post are affiliate links. That means if you click on them and purchase the item, we will receive an affiliate commission at no extra cost to you. All opinions are our own and we only endorse items we own and use ourselves. Please let us know if you have any questions or concerns.  Thank you for supporting donuts and pie fitness.

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