Muscles are like elastic bands: if they're tight, they need a good stretch. Trouble is, many of us have a tendency to neglect them – and in doing so, open ourselves up to the risk of tightness, stiffness, sore joints and injury...

Maybe it's time to learn from Spice Girl Mel C, who has shared her fast, effective stretching routine – and a mini, gym-free workout – on Instagram. ‘My life and work has taken me on the road for nearly 30 years,’ she says, ‘so I want to show you a little workout that I do when there’s not much equipment about.’ Her routine wakes her body up, gets everything moving and eases any discomfort in her lower back, too... and it's all based on yoga’s classic sun salutation.

‘Most of us have a little yoga mat – but when in doubt, use a towel,’ she tells her followers. ‘I was a dancer when I was a kid so I really like to have a good old stretch. I always do my little version of a sun salutation: downward dog, plus “walking heels” to get those legs feeling good.’ Mel adds some little shoulder dips to ‘wake everything up’, slides down to a Chaturanga, a common strength-building posture in Vinyasa yoga, and then segues into a child’s pose – a resting posture that stretches the lower back, hips, thighs, and ankles. Mel finishes with the spine-stretching ‘cat-cow, to wake that back up’.

'Sleeping in bunks, in tour buses, in hotels and lots of different beds, sometimes that lower back is not happy and this always makes it feel a bit better,' she adds.

Beginner's guide to stretching

A good stretching routine is for all of us - not just for superfit pop stars, says physiotherapist Sam Bhide. It ‘reduces joint stiffness, and improves blood circulation,’ says Sam. ‘It can help to manage pain and also improves any compound movements you go on to make, whether that’s walking, climbing, taking the stairs, getting out of a bath or car…’

If Mel C's adapted sun salutation feels like a stretch too far, Sam recommends these simple moves which we can all work into our daily routines.

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Stretch your back

First thing in the morning and last thing at night, lie on your back in bed then bring both your knees up towards your chest, with the help of your hands. Don’t force them – the aim is just to feel a gentle stretch. ‘This stretches the back muscles and releases any stiffness,’ explains Sam. ‘To engage your neck and upper body, too, gently bring your chin towards your chest. This will stretch the back of your neck, which allows a full posterior (or back muscle) chain stretch.’

Stretch your trunk

Still lying on your back, bend your knees with your feet flat on the surface you’re resting on. Let your knees come together, then gently and softly roll them over to one side of your body, then the other. ‘Imagine your lower body is twisting left and right, keeping your upper body still,’ says Sam. ‘This improves any stiffness in your trunk muscles, so is recommended for hip and lower back pain.’

Want a deeper stretch? ‘Open your arms wide and gently twist your neck while working your knees to add upper body and neck stretch and get the full spine involved,’ says Sam.

Stretch your hamstrings

Once you’re out of bed, stand with your feet hip-width apart, bend down with the aim of touching your toes. If you’re feeling a little unbalanced, having the support of a wall behind you can help, says |Sam, though if you’re feeling especially wobbly, give this one a miss.

‘You’ll feel the stretch in your back muscles and hamstrings and, if you go further towards your toes, in your calves as well.’

Stretch your body

Standing up, raise both your arms above your head, interlock your fingers and then arch your arms over to one side, feeling a stretch in your neck, upper body, trunk and hip muscles. Then repeat, stretch over to the other side, using gentle and controlled movements. ‘This is a good one to do first thing in the morning, while waiting for the kettle to boil or in between desk jobs during the day,’ says Sam.