If you want better flexibility, do this daily
What's the story
Stretching is an integral part of fitness that improves flexibility and minimizes the risk of injury.
For newbies, including simple stretching routines in day-to-day life can bring about a world of difference in how you feel overall.
These routines don't require any special equipment and can be done at home or at the gym.
With just a few minutes daily, you can have improved range of motion and posture.
Upper body
Neck and shoulder stretches
Neck and shoulder stretches are a must to relieve tension built from day-to-day activities such as working on a desk.
Begin by softly tilting your head towards one shoulder, maintaining the position for about 10 seconds before switching the sides.
Follow it up with shoulder rolls, moving them in slow circles, forward and backward.
These stretches relieve stiffness and improve circulation in the upper body.
Lower body
Hamstring stretches
Hamstring stretches are essential to keep your legs flexible, especially if you sit for long hours.
Start by sitting on the floor, extending one leg out straight and bending the other one in.
Reach out for your toes while keeping your back straight, holding the position for 15 seconds before switching legs.
This stretch prevents tightness in the lower back and enhances leg mobility.
Core area
Hip flexor stretches
Hip flexor stretches target those muscles that tend to get tight from sitting or standing for long periods.
For this stretch, kneel down on one knee while keeping the other foot planted firmly on the ground in front of you.
Gently push your hips forward until you feel a stretch along the front of your hip, holding it for 20 seconds before switching sides.
This routine helps enhance core stability.
Leg muscles
Calf stretches
Calf stretches are great for anyone who walks or runs regularly.
Stand facing a wall with one foot behind you, ensuring both your heels are flat on the ground.
Lean forward slightly until your calf muscle feels tense, making sure your heel doesn't lift from the floor.
Hold for 15 seconds, and switch legs.
These exercises keep your ankle flexible, which is essential during activities requiring movement across terrains, like hiking trails.