Between long days spent in a desk chair, running, cycling, lifting weights or sitting on the couch after work, there’s no wonder many of us have tight hips, quads and achey lower backs. If you want to release your back, open your hips and lengthen your quads, we’ve got two amazing stretches that will give you your achey muscle fix.

hip opener

Pistol grip hip opener

Drop into a deep lunge position, pushing your weight forward into your front foot.

Stay here for 20-30 seconds allowing your hip to release. Once you feel comfortable, raise your arms above your head into a pistrol grip.

Push your hips forward as you lean backwards as far as is comfortable. Allow your eyes to look up to your hands and don’t forget to breathe!

Repeat on the other side.

twist stretch

Twisted lizard variation

As if the name of this position doesn’t make you want to do it enough, this move will release your hips, your lower back and stretch your quads all at once. Giving you more bang for your stretching buck.

As before, drop down into a deep lunge (or Lizard pose for you yogis) with your right leg forward. Hold here for 20-30 seconds until you feel balanced and comfortable.

With your right arm, reach around and hold your foot on the outside or inside (depending on what’s comfortable). Pull your foot in, without forcing it and twist your torso so that your left hand rests on the outside of your right knee.

Hold here for up to a minute before switching sides.

As with any stretches we do, the longer you can hold these positions the better. Go for 2-3 repetitions on each side and breathe deeply. Don’t push yourself to pain but try to let your muscles relax to get a deeper stretch each time.