Stretching isn’t just for people who are athletic, but important for everyone to keep muscles flexible and healthy. Here are six stretches that you should be doing everyday to maintain healthy range of motion in all of your joints!
- Wide-Legged Standing Forward Bend
- Stand with your legs wide apart (toes facing forward). Lift up your chest and make sure your back is straight. Place your hands on your hips.
- Bend forward at the hips and hold for 30 seconds. Try to keep your legs and back straight while placing your hands on the ground.
The wide-legged standing forward bend stretches your neck, shoulders, spine, hamstrings, and calves. This stretch is perfect after a long day or for an early morning wake up stretch.
- Downward Facing Dog
- Begin in the plank position.
- Lift your tailbone up with knees bent.
- Straighten your legs and try to place your heels on the ground. Hold for 30 seconds.
Note: Don’t worry if your heels don’t touch the ground. Focus on lifting your tailbone.
Downward facing dog pose stretches your hands, shoulders, hamstrings, calves, and feet. Doing this stretch also strengthens your arms and legs.
- Begin on your hands and knees with your back straight.
- Round your back upwards, like a cat, and hold for a second or two.
- Arch your back and let your belly drop towards the ground like a cow, and hold for a second or two. Repeat this 10 times.
Cat/Cow post will help improve your posture and stretch your neck, chest, and spine.
- Kneeling Hip Flexor Stretch
- Begin in the kneeling position, with your front leg in a 90° angle.
- Lean forward until you feel the stretch in your hip. You can place your hand on the ground, next to your foot to help stabilize your upper body if you can. Just remember to keep your back straight. Hold for 30 seconds, then switch legs.
Hip flexors are very important for walking, bending,and stabilizing your lower back. By stretching your hip flexors, you will find relief from lower back pain and more mobility in your hips.
- Bridge Pose
- Lay on your back with your legs bent.
- Relax your arms out to the side.
- Lift your hips up. Hold for 30 seconds.
Not only does the bridge pose strengthen your back, glutes, and thights, but also stretches your neck, chest, spine, and hamstrings.
- Butterfly Pose
- Lay on your back.
- Bring your feet together as close to your butt as you can get them.
- Let your legs fall out to the sides. Hold for 30 seconds.
You can stay in this position for longer and just focus on breathing. The butterfly pose will calm your mind, while stretching the groin and inner thighs.