Stretching helps in removing the stiffness that is caused in our body due to our sedentary lifestyles and lack of physical activities. Stretching improves flexibility which is an important part of fitness and overall health. Daily activities would be much more challenging without the ability to bend, twist, turn etc. By incorporating a stretching routine into your daily routine, you can increase your flexibility, range of motion and you can also improve performance in sports and daily tasks. Moreover, stretching helps in preventing injury and decreases pain associated with muscle tightness.
8 Stretches Routine
Let’s walk you through a quick and easy exercise routine to get you ready for your busy day or to get some much needed relaxation after work.
Head Roll
While standing up straight with your arms at your sides and feet shoulder-width apart, slowly drop your chin down toward the chest. Then, slowly roll your head to one side, completing a full clockwise rotation. Rest for 5 seconds, then rotate your head to the other side. Repeat this movement for at least 5 times.
Shoulder Roll
Stand Up straight as you would be standing during a head roll, then lift your shoulder blades up like you’re shrugging your shoulders (but make sure to keep some space between your shoulders and ears). Roll your shoulder blades backwards and then downwards. Repeat the same in the other direction.
Triceps Stretch
Hold your right arm straight out in front of you, then cross it in front of your body. Bend your left arm to gently hold your right forearm to bring it closer to your chest. Hold this position for 30 seconds, then release to go back to the original position. Repeat the same action on the other side to feel a good tricep stretch.
Arms and Abs Stretch
Standing with your feet hip-width apart, cross your right foot over your left foot. Reach your arms overhead and grab your left wrist with your right hand and then lower your shoulders, leaving space by your ears, as you lean to the right. You would shortly feel a stretch in your sides and shoulders (without pain). This would cause enough stretch for your sides and your arms. Hold for 15–30 seconds. Return to a standing position and repeat on the other side.
Standing Quad Stretch
In a standing position, bring your left foot up toward your butt and grab your foot or ankle with your left hand. Hold it for 30 seconds, and then lower your foot below, then repeat the same action on the other side.
Standing Hamstring and Calf Stretch
Standing up straight, stagger your right foot in front of your left foot. Keeping the left heel planted on the floor, flex your right foot with the heel planted on the floor. Slowly lean forward to grab your right toes with your left hand. Hold this position for 30 seconds and then gently go back into a standing position. Repeat the same on the other side to feel a good hamstring and calf stretch.
Hamstring Stretch
Lie down on the floor, keeping your left leg bent and left feet planted on the floor. Start lifting your right leg up (without bending) with your hands placed behind your right thigh to support it. to your left leg. Place your hands behind your right thigh. Gently straighten your right leg with the heel flexed as you pull your leg toward your body. You can stop when you feel the stretch in the back of your leg. Hold this position for 20-30 seconds. Switch legs and repeat on the other leg. You can use a resistance band or a towel if it’s hard to reach your leg.
Child’s Pose
Start on a matt with a dog pose and slowly sit back so your butt goes down toward your heels. Slide your hands forwards by lowering your chest toward the floor. Hold this position for at least 20-30 seconds to feel the stretch. Release the stretch and rest for 10 seconds. Then repeat this exercise for at least 3 times.
Check this video 15 Min Full Body Stretch.
Summary
Daily stretching is a great way to keep your body flexible, active along with improved circulation, and stress relief. It is also a great way to prep your body before your fitness routine. Start with a short 5-7 minutes routine that includes the above movements and work your way up to 10, 15, or even 30 minutes! However, if you experience any pain during a stretch, ensure to visit a doctor or physiotherapist for consulting. Stretches should feel good, or maybe slightly uncomfortable if your muscles are tight, but they definitely shouldn’t hurt. Focus on your body and observe if you feel any sensitive spots and talk with a healthcare professional to make the most out of your stretching routine.