4 DAILY Exercises All Women Should Do

Are You a Woman Struggling with Tight Muscles? Try These 4 Daily Exercises

As a woman, I know how common it is to experience tightness in certain areas of our bodies. Two regions that often give us trouble are our chest and shoulders, leading to poor posture, and our hips. Today, I want to share four daily exercises that have helped me stretch and strengthen these problem areas, allowing me to feel amazing again.

1. Chair Stretch for Chest and Shoulders

The first exercise focuses on stretching the chest and the fronts of your shoulders. All you need is a chair. As the instructor in the video explains, "We're going to focus on stretching the chest and the fronts of your shoulders, which is going to bring your arms behind your back and restore this good posture that we want you to have."

To perform this exercise, sit at the edge of the chair with your hands behind you, fingertips facing outward. The key is to maintain proper shoulder position throughout the movement. As the instructor advises, "Pull your shoulder blades back and then drop your shoulders away from the ears and lift your chest toward the sky."

From this position, dig your heels into the ground and lift your hips toward the sky, squeezing your glutes at the top. Hold for a second, then lower back down. The instructor emphasizes, "Don't let the shoulder blades come forward like this at the bottom." Repeat this movement for one minute.

2. Chair Down Dog for Upper Body Relief

The next exercise is called the Chair Down Dog. You'll need a chair, countertop, or sink - anything sturdy in front of you. Place your hands on the surface and walk your feet back, bringing your belly button towards your thighs.

The instructor provides a helpful visualization: "Imagine trying to drop your chest between your arms." Hold this position while pressing into your hands slightly. Take a deep breath in, and as you exhale, try to drop your chest towards the ground even more.

If you experience any shoulder discomfort, the instructor suggests, "You can turn your thumbs toward the sky or even turn your palms upward like this. That'll help you externally rotate the shoulders and protect them more as you do the stretch." Hold this stretch for 60 seconds.

3. Chair Squat for Hip Opening

Moving on to the hips, the third exercise is a simple squat stretch using a chair. Position yourself at the edge of the chair with your feet outside hip-width and toes slightly turned outward. Slowly lower yourself into a squat, using your arms for support if needed.

The instructor emphasizes the benefits of this movement: "The more we sit in the squat position, the more it's going to open up the hips, the more it's going to heal the knees, and the more it's going to even create mobility in the ankles." Hold this position for one minute, focusing on breathing and relaxing into the stretch.

4. Straddle Stretch for Loose Hips

The final exercise is a straddle stretch, which you can perform on the ground or in a chair if needed. Sit with your legs spread wide in a straddle position. The instructor notes, "You're going to want to adjust yourself so that you're not leaning backwards like this. You're going to want to be all the way up on your sit bones."

From this position, slowly bow your body forward, coming down as far as comfortable. Pause for a few seconds, then use the strength of your legs to return to the starting position. The instructor suggests, "All you're going to do is go back and forth slowly, trying to make your way down more and more, eventually with the goal of bringing maybe like your head or your body all the way down to the ground."

In conclusion

These four exercises have been a game-changer for me in addressing tightness in my chest, shoulders, and hips. By dedicating just four minutes a day to this routine, I've noticed significant improvements in my posture and overall body comfort.

As the instructor concludes, "There you have it - four minutes to feeling amazing in your body again because you're resetting your posture, loosening your shoulders and your chest, and really opening up and loosening your hips all at the same time."

I encourage you to try these exercises and experience the benefits for yourself. Remember, consistency is key. Make these movements a part of your daily routine, and you'll likely start feeling the positive effects in no time.