Stretching is often overlooked when it comes to exercising. Fitness experts believe that daily stretching can improve the flexibility and mobility of your body which helps you in your day-to-day tasks with much more efficiency. Doing regular stretches helps you in getting rid of muscle stiffness and also releases built-up body tension.
Stretching regularly increases the oxygen and blood flow in the body’s muscles which affects the overall health of the body. It corrects body posture and also strengthens joints. Stretching not only just helps in our physical improvement but also in getting relief from chronic stress and anxiety.
Let’s discuss some easy and effective stretches that you can do everyday pre or post-workout. And if you don’t do any exercise then you must start with these basic stretches to keep yourself healthy and physically fit.
-
Forward Fold
It is a full-body stretching exercise and is usually recommended for beginners. So if you have recently started exercising then Forward Fold is just the right stretch to begin from. It is a standing stretching exercise that is beneficial for all those working individuals who spend the maximum amount of time sitting at their work desks.
Forward Fold is a very simple stretching exercise. To do this, stand up, start leaning forward your body and touch your toes. Make sure you are leaning forward without hunching your back and folding from the crease of your hip. It is possible that at the start of this exercise, you are unable to touch your feet but after you start doing it regularly, you will be able to do it.
-
Seated Back Twist
A Seated Back Twist is one of the most beneficial stretching exercises for those who have spinal or back problems. In this exercise, you have to sit with crossed legs on the floor with your left leg on top. Place your foot on the floor by your right knee in such a manner that your left knee points in an upward direction. Gently push your shoulders towards the left. Make sure you do it gently and do not force yourself too hard. Hold this position for 30-40 seconds. Relax for a few seconds and then do it again.
Those people who have slipped discs or major spinal issues are recommended to avoid this exercise. Since this exercise needs twisting of the Back, spinal issues may worsen your back pain if done inappropriately.
-
Standing Calf Stretch
Activating the muscles of the lower legs, Standing Calf Stretch prevents Achilles tendon rupture. You can do Standing Calf Stretch by following these simple steps.
Stand against either a wall or a chair. Put your palm against the wall. Keep one knee straight with your heel flat on the floor. And slowly start bending your elbow and front leg knee in the forward direction. Move your hips ahead until your calf muscles start to feel stretched. Hold the position for 40-50 seconds. Then let your body go back to normal, switch your position and repeat for your other leg.
-
Simple Hamstring Stretch
This stretching exercise helps greatly in improving hamstring flexibility and preventing tight hamstrings and muscle stiffness. Hamstring stretch makes the body more flexible by loosening the stiff muscles and improving the mobility of a person.
To do a simple hamstring stretch, sit on the floor and straighten your legs out in front of you. Now extend your arms and touch your toes by bending your waist forward. Do it slowly and don’t put much stress on your back in one go. Stay in this position for 10-15 seconds and then release your body to a normal position.
Also Read: The Benefits And Effectiveness Of Red Light Therapy
-
Neck Circles
If you spend most of your time in front of the screen and constantly complain about the pain at the back of your neck then you should try Neck Circles. This exercise helps you in relaxing your neck muscles and reducing back strain.
If you do neck circles every day for 5-10 minutes you will notice a visible result. You can do this exercise standing or sitting. According to some experts, standing position is most beneficial for doing this stretching. Start with standing straight with keeping your back neutral. Bend your head to the right side of your shoulder and hold this position for 2-3 seconds. Stay in the same position and roll your head gently forward, close to your chest.
Press your chin into your chest and hold this position for the next 2-3 seconds and then roll your head towards your left shoulder and then roll your head in such a manner that your chin is pointing toward the ceiling. Rolling your head in all directions completes one round of neck circle stretching. Do 2-3 rounds of neck circles every day for better results.
