Stretching not only makes the body more flexible, but also improves mood and reduces pain.
This set of exercises will be especially useful for those who spend long hours sitting at office in front of a computer. Stretching is recommended every day, and best of all, you can do it from home.
These stretches exercises will relieve tension in your neck pain, shoulders, legs, lower back. All you need is 10 minutes of free time and a yoga mat, even though they can also be done while standing.
1. Neck Stretch
This practical exercise stretches the sternocleidomastoid muscles, helping to improve neck pain.
Relieving tension in neck has a positive effect on the upper body from the shoulders to the spine. Try tilting your head forward, backward, to the right and to the left. To enhance the effect, place your hand on the back of your head and press gently to the side you are tilting your head.
During the exercise, you should feel a slight tension on the side opposite the tilt. To stretch the back of your neck, place one hand on your chin. The exercises can be performed while standing or sitting.
2. Leg stretches
This exercise can be performed while lying down or sitting. Bend your knees and place the ankle of one leg over the knee of the other. To deepen the posture and strengthen the stretch, you should press the lower leg upward by pushing the free leg. The exercise helps to increase the elasticity in the back of thigh muscles.
3. Thigh stretches
To stretch the front of the thigh, pull the heel towards the buttock. You can perform the exercise lying down or standing, so you also develop the coordination of movements. Try not to move your body while stretching and remember to repeat this exercise on the other leg.
4. Gluteus stretches
Also your buttocks need relaxation, especially if you have done squats. Lie on your back and bring your knees toward your chest with both hands. Do not lift your lower back off the floor. This position helps to stretch your glutes and lower back well.
5. Spinal column stretches
Lie on your stomach with your legs extended and straight. Rise up on your elbows. Press your hips into the floor with your shoulders relaxed. Lift up as far as you can to feel the stretch in your lower back. In this exercise, it is important not to overextend your lower back and stop immediately if you feel discomfort or pain.
6. Arm and shoulder stretches
Triceps stretching is essential, even if you’re not doing push-ups or lifting weights. This exercise helps strengthen the muscles in the back of the arm to maintain their shape, as well as prevent the flabby arms that women are so concerned about.
It can be done standing or kneeling. Keep your feet hip-width apart and extend your arms over your head. Bend your elbow and touch your upper back. With your free hand, pull the bent elbow down and toward your head.
The shoulders endure high stress on a daily basis, especially with a sedentary lifestyle. Posture, gait, proper circulation and back health depend on the health of these muscles. Shoulder exercises can be performed while standing, sitting or lying down, depending on the intensity and circumstances desired.
7. Chest stretches
This stretching exercise allows you to quickly relieve muscle tension after doing push-ups. Lie on your stomach and extend your arms out to the sides in a T-shape. Push off the floor with your left hand and bend your left knee for balance as you begin to twist to the right. You should feel a stretch in your right pectoralis muscle.