November 17, 2016


4 of the best flexibility drills you need

In a previous article I highlighted looking after your body for at least 15 minutes each day.You find yourself in the seated position for 8-10 hours each day then you are bound to fall into poor posture positions leaving parts of your body quite inactive,tight and overall doesnt lead to good long term benefits from encouraging things like rounder shoulders,weak core,tight hamstrings to inactive glutes which really can lead to low back issues,poor movement and risk to injury long term.

Here are my top 4 stretches you need to be doing each day.

  • Couch stretch
  • Pigeon stretch
  • Hamstring stretch
  • Shoulder/upper back stretch

You can find all these basic stretches below and you dont need any equipment for this 15 min drill.


Along with that I would suggest to try doing some Yoga or even some meditation once a week at least.In a previous article I gave you a breakdown of how a basic week should look for you if you want to stay healthy and fit and bring some longevity into your lifestyle.

Mix up your training as much as you can.

  • At least 15 minutes of mobility/stretching/meditation daily
  • Heavy strength work, bodyweight drills and hypertrophy work between two and four times per week
  • At least two high-intensity, weekly sessions
  • At least one 60-minute, easy/moderate session a week
  • At least one weekly session of easy/light active recovery
  • An 80/20 approach when it comes to your nutrition
  • Recover well. Sleep, stretch, meditate, eat the right foods and drink water
  • Listen to your body on how you should approach your session
  • Keep a training log

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below. You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send me a direct message here.

You can also see some of his previous articles here.