Have you ever felt stiff, tight or achy after sitting for a long period of time?
A full body daily stretching exercise could be the solution to help with those pains.
This will also help improve blood flow and prevent sore aches and pains because your muscles get to stretch more when they are less stressed out.
Ways to do it:
While sitting on your bed, bend forward at the waist and touch your toes using both hands. Stretch over and grab the edge of your shins while you reach down to touch your toes.
Hold this position for 20 seconds and repeat 2-3 times.
Stand up straight with feet together, hands on your hips or at the sides of the body with elbows bent back so that they are parallel with your shoulders.
Lift through the crown of your head to increase stretch on the spine and neck region.
Hold this position for 10 seconds, release for ten seconds and then perform a few more stretches for 10 seconds each until you’ve reached 1 minute of total time under tension (TUT).
Sit on the edge of your bed or on a chair. Loop a strap or belt around your thighs and pull them towards you for 20 seconds, hold for 10 seconds and repeat for another 1-2 minutes.
Stand up straight with feet together, place a pillow between your knees and hold it there with hands as shown in the picture above.
Try to keep your back straight while you lean forward with hands over your pillow-knee bundle to stretch out the lower back region.
You can also try leaning against the wall while performing this stretch to relieve tightness in hip flexors as well since they are usually affected by sitting down for long periods of time too.
Stand up straight with feet together and arms on the side of the body with palms facing forward. Lift both arms above your head slowly while keeping your back straight and repeat this a few times to stretch out your chest muscles.
Sit down on a chair, place one ankle over the knee of the other leg as shown in the picture above and hold that position for 10 seconds and repeat for 2-3 minutes.
While sitting on your bed, lay down slowly so that you are lying flat on your back with feet together and arms stretched out at each side of the body or looped loosely under your neck to give additional support for shoulders and neck region if needed.
Hold this position for 20 seconds. 8. Sit down on a chair or edge of your bed with arms and legs stretched out in front of you, hold this position for 20 seconds and repeat 2-3 times.
Cross one leg over the other, connect the hands behind your head and pull the elbows towards each other for increased stretch on shoulders, back and chest.
Hold this position for 10 seconds, release for 10 seconds and repeat roughly 2-3 times.
Lie down on your back, loop a belt or a strap around your feet and pull them toward you for increased stretch on the lower back region.
You can also try lifting one leg at a time while you pull the other leg towards your chest using the looped belt to stretch out hip flexors.
Hold this position for 20 seconds and repeat 2-3 times
Sit down on your bed or in a chair, extend both arms in front of you and lean forward while looking down until the head is parallel with the floor or closer to it.
You can also grab underneath one foot with both hands to increase stretch in hip flexors as well.
You can also place your hands behind your head while leaning forward if you are looking down at the floor to increase stretch even further. Hold this position for 20 seconds and repeat 2-3 times. Today Every
While standing, hook one foot around the other (you can try hooking each foot over the opposite ankle) and then twist body from one side (right foot) to another (left side) for increased stretch on hip flexors and lower back region.
This can also be done while sitting down on a chair and leaning forward with one leg straight while the other foot is hooked around the leg in front of you.
Stand in a doorway, bend forward at the waist, reach each knee up and elevate them until they are over your shoulders for increased stretch on hip flexors and lower back region.
You can also try bending at the waist while reaching both hands behind your head with arms stretched out on either side of your body.
This will increase stretch on chest muscles too since they are usually stretched out during these kinds of movements too.
Hold this position for 10 seconds, release for 10 seconds and repeat 2-3 times or until you reach 1 minute of total time under tension (TUT).