IF YOU DO ONE THING TODAY... DO THE PIGEON POSE

MOST people struggle with locating their hip muscles, let alone stretching them. But keeping the hips and pelvis moving is essential for protecting against chronic back pain, troublesome trapped nerves and even arthritis of the hips.

Dedicating just five minutes to flexing the hip and pelvic joints can help to counter hours spent sitting at an office desk, or being slumped on a sofa. Popular with yoga fans, the following exercise helps to open up and stretch these key muscles, as well as increasing flexibility in the spine. Start on the floor on all fours, with your knees in line with your hips, and your wrists in line with your shoulders. Slide your right knee to a position between your wrists, turning your right leg on to its side so that your foot is pointing to the left. Your right heel should sit comfortably beneath your left hip. Extend your left leg straight out behind you, with your toes tucked under, and keep both your shoulders upright and facing forward. Inhale, look upwards and expand the chest while simultaneously lengthening the spine. Exhale and lower your upper body towards the floor until your head rests on the floor in front of you, or as far down as is comfortable. Release the pose by exhaling and returning to all fours. Repeat with the opposite side.