icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

A Quick Guide For Tackling That Necessary 5 Min Daily Body Stretch

6th July 2021

Fitness Health

6th July 2021

By Shivraj Bassi

Look. We get it. Life is super busy. 

What with commuting, working, relationships, family, your social life and everything in between - we know that fitting in time to exercise can sometimes feel a little bit impossible.

We're here to tell you that not all exercise has to be an intense HIIT workout to be effective. Have you ever tried stretching?

Stretching prepares the body for activity and has been found to boost healing. But, not all stretching is created equal.

Your stretches must be related to your activity. This ensures that your muscles, tendons and ligaments are activated in a way that prepares your body for exercise. By focusing your stretch session you’ll be able to reduce your likelihood of getting injured and boost your flexibility.

In addition to pre/post workout stretches, you should also aim to incorporate a stretch session into your daily routine to mobilise joints, and boost productivity. A full body stretch is a great way to do that.

Looking for a full body stretch routine for beginners? It's time to reset your posture. Here’s a great 5 minute routine for a complete body stretch:

High Knee Hamstring Hug

For a quick stretch routine for the hamstrings, stand with feet shoulder width apart. Stand on your left leg and lift your right leg up. Hug your knee into your chest and hold the position for 30 seconds. Repeat on the other leg.

The high knee hamstring hug stretches your glutes and increases hip mobility.

Offset Leg Lunge

Next up in our total body stretch session is the offset leg lunge.

Stand straight, and take one large step forward with your right leg. Go into a deep lunge. Your right leg should be at a 90 degree angle and your back knee should almost touch the floor. Then, put your left hand on the floor near your right instep. Reach up to the sky with your right arm. Your arms should be in a straight line. Hold this stretch for 30 seconds. Do the same with the other leg and arm. Stretches your groin area and legs.

Whilst adding some serious impact to your full body stretching routine, the offset leg lunge also mobilises your thoracic spine, stretches out your chest area and activates your core. Nice.

Lying Glute Stretch

Now for the glutes. Many people search for advice around how to stretch glutes, from fear of injury.

So, lie on your back and bend both knees, keeping your feet on the floor. Bring your left ankle up and place it on your right thigh. Loop your hands around your right thigh. Pull your right leg it into your chest. Hold for 30 seconds then repeat with the other leg.

This step of your 5 minute full body stretch opens up your hips and stretches your glutes whilst preventing sudden twisting. The satisfaction from this one is real. 

Standing Shoulder Stretch

In the final step of your full body stretch, hold your right arm out straight then pull your right arm into your chest with your left forearm. Hold for 20 seconds then release. Now, raise your right arm over your head and bend your elbow so that your right hand is behind your left shoulder. Press gently on your right elbow with your left hand and hold for 20 seconds.

Repeat with your other arm. Some of the most common weight training injuries involve the shoulder joint. Stretching this joint can help increase range of motion and reduce the likelihood of injury.

Summary

How was your total body stretch session? Pretty good, right? Whether you're looking for tips on how to stretch glutes, how to stretch your back, or how to stretch legs, we hope that the above tips will get you well on your way to relaxation. 

The benefits of stretching are pretty impressive, with research indicating that stretching not only reduces your risk of injury, but has been seen to reduce anxiety and exhaustion, too. 

If you're looking for some further inspiration, check out the below articles, and make sure you're supplementing your exercise routine with The Health Protein for optimum results. 

References 

  • Montero-Marin, J., Asún, S., Estrada-Marcen, N., Romero, R., & Asun, R. (2013). Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study. Atención primaria, 45(7), 376-383. Click here.
  • Pornratshanee Weerapong, Patria A. Hume & Gregory S. Kolt (2004) Stretching: Mechanisms and Benefits for Sport Performance and Injury Prevention, Physical Therapy Reviews, 9:4, 189-206. Click here.
< Older post Newer post >

Product Spotlight

The front of The Health Protein packaging.

The Health Protein
Innermost's The Health Protein offers 31g of protein and only 149 calories per serving. Created to support optimal function of your immune system and health.
Vegan Protein

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

The Benefits Of Vegan Protein Powder

The Benefits Of Vegan Protein Powder

Veganism has, for want of a better word, exploded in recent years. With so many more people looking for plant-based alternatives for their favourite foods and supplements, you’ll probably have noticed more vegan protein options on the shelves of your favourite stores. But, are they any good? 
Read more
Why Creatine is Having a Moment

Why Creatine is Having a Moment

If you said “creatine” ten years ago, most people would’ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever – but not for the reasons you'd expect. It’s not just about size or strength anymore. It’s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while it’s long been the most studied supplement in sports nutrition, new research is changing how we think about it – and who it’s for. Let’s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). It’s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) – your body’s main energy currency. In plain English? It helps you produce energy faster and more efficiently. That’s why creatine’s been a staple for athletes and weightlifters for decades – because it enhances performance, power, and recovery. But that’s just scratching the surface. Reason 1: The science has evolved The benefits of creatine aren’t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection – especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation “may improve short-term memory and intelligence/reasoning” – particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. There’s emerging evidence suggesting it may support brain health in older adults – acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a “performance” supplement. It’s increasingly viewed as a daily health essential – especially for your brain. Reason 2: Women are in – and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. It’s no surprise women stayed away. But now? That narrative is breaking down fast – and the science is doing the talking. Studies show that creatine may be especially important for women – particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . It’s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations – making it a powerful ally for long-term wellbeing. And no, it won’t make you puffy. The “bloating” myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isn’t about bulking. It’s about feeling energised, strong, and supported in your body – no matter your life stage. Reason 3: It’s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life – not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay – creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: You’ve got options now Here’s the good news – the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, we’ve reimagined creatine in a way that’s clean, purposeful, and fits into real life. At innermost, you’ve got two simple options: The Power Booster – our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein – our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity – not just their biceps. FINAL THOUGHTS Creatine isn’t new. But the way we understand it - and who it’s for - absolutely is. It’s not just about muscle. It’s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether you’re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine.
Read more