A flexibility expert says this 20-minute routine can open up your hips and ease stiffness in your neck and spine

A man sits on a yoga mat performing stretches in a living room. He is cross-legged, with his left hand behind him for balance and his right arm bent and reaching over his head. His eyes are closed and he wears a t-shirts and soft trousers. Behind him is an L-shaped couch with lots of cushions and a small plant.

Humans don’t move as much as we used to. We sit down for work, we sit down when we’re traveling, then we crash on the couch to unwind. So if there’s a way to add some extra movement into your day, it’s worth doing.

Stretching is one of the simplest ways you can do this. Done consistently, it can improve flexibility, decrease injury risk and keep your joints healthy, all while providing a relaxing escape during a busy day.

"The nice thing about flexibility [training] is that you very rarely need any equipment," says flexibility expert Tom Merrick (aka the Bodyweight Warrior). "The important thing is just to do it."

He recently shared a 20-minute beginner stretching routine targeting the entire body. There are movements to mobilize the neck and spine, stretch the chest, open the hip flexors, lengthen the hamstrings and more. Watch the video below to follow the routine.

How to do Tom Merrick's 20-minute beginner flexibility routine

Get a better stretch with these tools

Gaiam Yoga Block

Gaiam Yoga Block

Support yourself in challenging poses with this Gaiam yoga block.

AGREJO stretching strap

Get a deeper stretch with this low-cost strap

Amazon Basics yoga mat

A mat can help you feel more comfortable during stretching sessions.

Why is stretching and flexibility work important

Poor flexibility can lead to a restricted range of motion (ROM) and altered movement patterns. If your body can't move as it needs to, other body parts will jump in to compensate, which can lead to over-use injuries.

Merrick explains this by using the example of tight hips impacting the spine.

"A lot of people will get tight hips and tight glutes from the fact that we sit a lot," he says. "Lower back pain is probably the most prevalent, or commonly reported, physical condition [related to this].

"Your body, and your spine especially, are like water, taking the path of least resistance [to execute a movement]. When your hips don’t move, your lower back is going to be doing a lot of work.

"If you can get your hips moving better, feeling a bit more open and relaxed, then it’s going to provide some relief to your lower back," he says.

Try doing a stretching routine like the one above a few times a week, or commit to doing these basic stretching exercises at the end of every workout.