Certain muscles tend to shorten while other muscles weaken. It is all the more important to know which muscles need to be stretched and which need to be strengthened.
In this video we show you how to stretch your entire body in just 15 minutes and give yourself more flexibility . Below, we’ll show you the best full body stretching exercises at home from head to toe.
Don’t forget warm-up before this stretch! Hold the exercises for 20 to 30 seconds while continuing to breathe deeply.
Stretching exercises for whole body
1. The world’s best stretching exercise
Training: stretch in the upper body, back of the legs, opening of the hips, mobilization of the spine, arms and shoulders
Note: back straight, abdomen tight for stabilization, put back knee down if necessary
2. Downward Dog and Plank
Training: Stretch throughout torso, arms, and entire back of legs
Note: Actively pull in your belly button, keep your back straight with your head, heels as low as possible
3. Standing forward bend with straight arms
Training: Stretch the entire back of the leg, mobilize the upper body, chest and spine
Note: Keep your head in line with your spine, don’t work too fast
4. Standing forward bend with a twist
Training: Mobilizes upper body, chest, shoulders and arms, spine, stretches back of legs
Note: Legs can be slightly bent if this makes it easier to perform.
Upper body stretching exercises
5. Cat-Cow stretch
Training: Mobilizes the entire spine and lower back
Note: Exhale with a hunchback (cat), inhale with a hollow back (cow).
6. Child’s pose
Training: Stretch back, entire torso, arms, hip opening
Note: Lay your head down, breathe, hold
Tip: With a foam roller you can relax the connective tissue of the muscles. The self-massage is ideal for the upper back and the lateral abdominal muscles.
Leg stretching exercises
7. Deep squat stretch
Training: Strengthens the legs, opening of the hips, relaxation for the spine
Note: Stand further, press your heels into the ground, hook your elbows between your knees
8. Bend forward while seated
Training: Stretch in the legs, length in the back too
Note: Pull your seat a little to one side, don’t hunch over
9. Couch stretch
Training: Stretch thigh front
Note: Do not stretch your head backwards, release slowly so that the kneecap does not slip
Training: Spinal mobilization, stretch side & lateral thighs, hip opening.
Note: create length from fingertips to foot so stretch is felt in sides as well