I’ve interviewed yoga teachers, physical therapists and personal trainers—here are the five stretches they’ve recommended that have actually made a difference for me

Now I’m hitting my third trimester of pregnancy—and as my energy levels have dropped—I’ve pressed pause on working out, but I’m still doing the same set of stretches to stay mobile and limber.

I work from home most days and whenever I need a screen break, I do a micro sequence of stretches that trainers, yoga instructors and physical therapists have recommended to me during interviews over the years—ones that have genuinely helped.

Most of them target muscles in my hips and lower back—common problem areas for me and anyone who works a desk job or spends hours sitting. But there’s also a shoulder and mid-back stretch that feels particularly satisfying when I’ve been hunched forward for too long. You may like

If you only have five minutes to move, a trainer recommends doing this mobility