A lot people with desk jobs develop tension or pain, and simply starting a exercise routine can have it feeling more limber. Pain and stiffness in the morning is common, since of accumulated fluids during sleep. These routine can aid to move the blood and reduce pain.
Benefits of Stretching
One benefit of stretching are that it increases your flexibility. Them helps to maintain mobility in the body and can increase the range of motion. A study found that both dynamic and static stretching can effectively benefit the body.
Other fantastic thing about stretching is that it improves your posture. Look and feel more confident after regularly doing a stretching routine. Increase alignment and less pain were seen in participants, which can improve posture.
Less Back Pain
The third benefit of stretching is that it can actually heal and prevent back pain. Half of working Americans report feeling some kind of back pain, and this is something that everybody can apply. Existing back injuries can be healed with stretching.
Stretching as well helps to ease stress and calm the mind. By focusing on breathing and on reducing tension in the muscles, the entire body feels more relaxed. Physically, it increases blood flow. Mentally, them encourages mindfulness.
The 8 Best Stretching Exercises for Better Flexibility
1. Door Stretch
These posture offers the frame of a door for support to straighten the spine, open up the chest and strengthen the shoulders and arms. It can relax the muscles in the torso also. To perform the posture:
- Place the arms on the door jam and step your foot through the threshold.
- The upper arms should be parallel to the floor and the forearms aligned up and along the doorway.
- Bend the front knee until you’ll be able to feel the stretch in the shoulders or chest.
Hold it as thirty seconds
- Repeat on the a different leg.
2. Standing Side Stretch
These stretch is good for the shoulders, core and upper back. It can also extend the range of motion for the core, shoulders, and back.
- Clasp your hands and extend the pointer fingers.
- Hold them over your head. As you reach forward inhale and exhale as you bend your body to the right.
- Inspire slowly 5 times, and return to center.
- Do as is thing on the left side.
- Repeat 3 to 4 times, taking your time.
3. Standing Hamstring Stretch
These is an great stretch for the backs of the legs, and it can too help with lower back pain.
- Put your left heel on a surface that’s slightly lower than your hip, like a bench, bed or chair and flex your foot.
- Deepen the stretch by bending forward toward the flexed foot.
- Hold for 30 seconds, and then stretching the another leg.
4. Standing Forward Bend
Stand with feet spread hip distance apart with the knees slightly bent, and hinge forward at your hips.
- Let your upper body hang over your legs and grasp your elbows.
- A gentler variation for people with lower back issues is to place your hands on the ground to support you.
- Hold the pose as 3 to 4 deep breaths.
- You’ll be able to shake your head back and forth “no” or rock in the pose by side to side
- Slowing come up by pulling in your abdominals and round your vertebrae up one by one.
- Repeat it 2 times.
5. Elevated Pigeon Stretch
These stretch is ideal for opening the hips and it can help with back issues like lower back pain.
- Take your left leg on the knee bent on the bed.
- Then square your hips while making sure the front knee is placed outside of the front shoulder.
- With your spine straight and tailbone untucked.
- Bend forward at the hips and place your hands on the bed for more support.
- Hold the pose for 5-6 deep breaths then switch sides.
6. Cat and Cow
The cat and cow flow is excellent for the torso and to lengthen the back, neck, and spine. It helps develop flexibility and strengthens the spine while opening and creating space in the neck.
- Start with your hands and knees on the floors with palms situated directly under the shoulders and the knees right under the hips.
- Breathe in and pull your abs in while arching your back up like a cat stretching. While doing this, let your head and tailbone move down toward the floor.
- Go back to the starting position, then bend the upper part of the spine upwards while supporting it by engaging the abs.
- Do not let your neck sink into your shoulders or the shoulders crunch up into your neck.
- Try to keep your neck as a long extension of the rest of the spine, and do not let the head fall back.
- Return to the starting position and repeat the flow five times.
7. Clasped Hand Chest Stretch
Apply these stretch to open the chest by stretching the front, upper arms and shoulders. Stand with the feet a bit wider than hip-distance apart.
- Clasp the hands behind the back, and to make this easier you will be able to apply a prop like a strap or towel while placing the hands as approximate as possible
- Raise the arms up behind you while bending forward at the waist.
- Hang your head loose and raise the arms up as far overhead for possible.
- Let the hands stay clasped, and if you can touch the palms together.
- Hold this for 30 seconds or more, and repeat 3 more times
8. Straight Leg Calf Stretch
These stretch works the lower part of the legs and aids to release the calf muscles.
- Stand facing a wall holding the arms straight ahead of you and holding your hands flat against the wall.
- Keep the right leg forward on the foot flat on the floor and extend the left leg behind you with the heel flat on the floor.
- Lean into the wall without bending the back leg.
Hold until you feel the stretch in the calf of the leg.
- Hold it as 30 seconds then switch to the other side.
- Repeat double on each leg for 3 sets.