Stretching is an essential component of any daily routine. It can improve flexibility, reduce stress, enhance circulation, and promote better posture. Here's an engaging take on basic stretches that everyone should consider incorporating into their daily regimen:
Before you even get out of bed, give your body a good, elongated stretch—think of it like a yawn for your muscles. Extend your arms over your head and point your toes, elongating your body as much as possible. Hold for a few seconds, then relax. This helps to wake up your system and gets the blood flowing after a night’s rest.
Whether you’re hunched over a computer or cradling a phone to your ear, your neck and shoulders bear the brunt of daily stress. Tilt your head to one side, bringing your ear closer to the shoulder until you feel a gentle stretch. Hold for 15-30 seconds, then repeat on the other side. For your shoulders, roll them back in a circular motion, and then forward, feeling the tension release with each rotation.
Standing straight, inhale deeply and as you exhale, hinge at the hips and reach for your toes. Don’t worry if you can’t actually touch them—the goal is to lengthen the back of your legs and your spine. Hold this position for 15-30 seconds, breathing deeply and embracing the stretch in your hamstrings and lower back.
Get on all fours, wrists under shoulders and knees under hips. Inhale as you arch your back, tilting your pelvis and head upward (this is the cow). As you exhale, round your back, tuck your chin to your chest, and bring your pelvis in (this is the cat). This sequence helps to lubricate and mobilize the spine.
Find a doorway. Place your forearm against the door frame, elbow at about shoulder height. Gently lean forward until you feel a stretch in your chest and the front of your shoulder. Hold for 20-30 seconds on each side. This is great for counteracting the forward slump that comes from sitting and computer use.
Sitting on a chair, keep your feet flat on the floor. Twist your torso to the right, holding the back of the chair for support. Hold for 15-30 seconds, then switch sides. This can help maintain spinal flexibility and relieve tension that builds up from sitting.
Step one foot forward into a lunge and lower your back knee to the ground. Keeping your back straight, shift your weight forward until you feel a stretch in the front of your back leg’s hip. Hold for 30 seconds, then switch sides. Tight hip flexors can contribute to lower back pain, so this is important for those who sit a lot during the day.
Standing on one foot, pull your other foot towards your glutes, keeping your knees together and your back straight. Hold on to a wall or chair for balance. You’ll feel this stretch down the front of your thigh. Hold for 30 seconds, then switch legs.
Sitting on the floor, bring the soles of your feet together and let your knees fall out to the sides. Gently lean forward with a straight back to deepen the stretch. This is a fantastic stretch for the inner thighs and hips.