Remember that line from the 90’s commercial, “I’ve fallen and I can’t get up!”?

If you don’t, you’re not missing much. But this ‘90s phrase has more to do with stretching than you think. Guys who don’t stretch regularly could end up with a bad back or pulled hamstring – and flat on the floor.

Flexibility helps reduce muscle soreness, increases blood flow, and prevents injury. So the next time you’re sitting on the couch watching reruns of 90s sitcoms, try these five easy stretches to increase your flexibility and help you stay active:

  1. Hamstring – From a standing position, place one foot on a coffee table or chair and keep your leg straight. Bend forward slightly until you feel that stretch in the back of your leg. Repeat.

  2. Chest – Put your hand up on a wall with your elbow at 90 degrees from your body, and turn away slightly from the wall. You should feel this one in your chest.

  3. Calf – Step forward in a lunge position and hold for 30 seconds on each leg.

  4. Groin – Sit down, put your feet together and move them closer to your body. You should feel that stretch in your thighs easily, so don’t overdo this one.

  5. Tricep – Raise your arms above your head and grab one elbow. Pull your elbow in the direction behind your head to feel a solid stretch through your upper arms.

WARNING: Stretching cold muscles can lead to greater injury, so do a bit of light activity to get your blood pumping before stretching.