Stretch exercises are easy to perform and require a minimum concentration to do them correctly. They can help you become more flexible, relieve pain, avoid sore muscles, and protect your muscles from injuries.
Why Is Stretching Important?
How many times did you finish training, and you did not stretch because you didn’t have time? If you know how important stretching is, you won’t make this mistake ever again!
Stretch exercises can help you increase your flexibility, and therefore, reduce the risk of injuring your joints, ligaments, muscles, and bones.
In addition, they increase the blood flow to the muscles, which positively affects the availability of oxygen and nutrients throughout the body, and speeds up the muscle recovery after exercise.
Daily stretching can also help you improve your posture while sitting and standing, and alleviate back pain.
Furthermore, stretch exercises are essential for any type of training, both recreational and professional, regardless of age.
So, the rules are clear. Doing stretch exercises on a daily basis is absolutely necessary for a healthy body. Hence, you have to find the necessary time!
12 Everyday Stretch Exercises
Here we show you a list of the 12 best stretch exercises, which you can do every day to increase flexibility, stay fit and treat pain.
But first, let’s start from the beginning, i.e. with good posture. This will not only help you do the remaining exercises correctly, but it’ll also help you reduce neck and back pain. Sit down on a chair. Straighten your back, and keep your chin down and back, so that your neck is in line with the rest of your spinal cord.
1. Neck Rotations
Turn your head to the left, and hold for 30-60 seconds. At the beginning, you can start with 30 seconds, and then gradually increase the timing to 60 seconds. Repeat the same movement to the right.
2. Neck Tilt
Position your left arm on top of your head, near the right ear. Tilt your neck to the left and hold for 30-60 seconds. Repeat with your right side.
3. Trunk Rotations
Cross your arms on your shoulders and rotate your trunk to the left. Hold for 30-60 seconds. Return back to your initial position and repeat the rotation to the right.
Bend your back a little, to stretch out your spinal cord. Just be careful not to go too far.
5. Trunk Lateral Flexor Exercise
This exercise is a great stretch for your torso. Lift your left arm and bend your torso to the right. Hold for 30 seconds. Switch sides and repeat.
6. Fold Over
While you’re in a sitting position, bend your torso over the chair. Be careful not to hurt your neck.
7. Back Scratch
Yup, you’re reading this right! It’s a simple back scratch exercise. All you need to do is try to reach your hands towards each other, on your back. Repeat on both sides.
8. Quad Stretch
Stand up and grab the top of your left foot, with your left hand. Hold for 30-60 seconds. Repeat with the other foot.
9. Heel Chord
Stand up and face the wall. Position the big toe of your left foot on the wall, and bend your knee. Your right leg should be in the back, foot firmly placed on the floor. Put your hands on the wall and push. You should feel the stretch in your back leg’s muscles, particularly along the calf. Switch sides and repeat.
10. Hip Flexor
Lie down on the floor and position your legs firmly on the floor. Grab your left knee with your hands and bring it close to your chest. Keep your right leg firmly positioned on the floor. Hold the position for 30-60 seconds. Switch sides and repeat with the other leg.
11. Leg Extension
Lie down on the floor and bend your knees, keeping your feet on the floor. Extend your left leg into the air, at a 90° angle. Hold for 30-60 seconds. Switch sides and repeat with the other leg.
12. Piriformis Exercise
Lie down and bend your legs to the knees. Put your left ankle on your right thigh, and then put your hands below the same tight. Slowly bring your legs to your chests, as close as you can. While doing this stretch, keep your neck and back firmly on the floor. Switch sides and repeat.