Neck Stretch:
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-30 seconds and repeat on the other side.
You can also add a gentle forward or backward tilt to target different neck muscles.
Shoulder Stretch:
Bring your right arm across your chest.
Use your left hand to gently pull your right arm closer to your chest.
Hold for 15-30 seconds and switch sides.
Triceps Stretch:
Reach your right hand down your back, reaching for your upper spine.
With your left hand, gently push on your right elbow.
Hold for 15-30 seconds and switch sides.
Chest Opener:
Clasp your hands behind your back and straighten your arms.
Lift your arms slightly, opening your chest.
Hold for 15-30 seconds.
Upper Back Stretch:
Sit or stand with your feet shoulder-width apart.
Clasp your hands together and straighten your arms.
Round your back, tucking your chin to your chest.
Hold for 15-30 seconds.
Child’s Pose (for Lower Back and Hips):
Kneel on the floor with your big toes touching and knees apart.
Lower your chest to the floor and extend your arms in front of you.
Hold for 30 seconds to 1 minute.
Cat-Cow Stretch (for Spinal Mobility):
Start on your hands and knees in a tabletop position.
Inhale, arch your back, and lift your head (Cow).
Exhale, round your back, and tuck your chin to your chest (Cat).
Repeat for 1-2 minutes.
Hip Flexor Stretch:
Kneel on your right knee with your left foot in front, forming a 90-degree angle.
Shift your weight forward, feeling the stretch in your right hip.
Hold for 15-30 seconds and switch sides.
Hamstring Stretch:
Sit on the floor with one leg extended and the other leg bent so the sole of the foot rests against the inner thigh.
Reach forward toward the toes of the extended leg.
Hold for 15-30 seconds and switch sides.
Quadriceps Stretch:
Stand with feet hip-width apart.
Bend your right knee, bringing your heel toward your buttocks.
Hold your right ankle with your right hand.
Hold for 15-30 seconds and switch sides.
Calf Stretch:
Stand facing a wall with hands on it.
Step your right foot back, keeping it straight, and press the heel into the floor.
Hold for 15-30 seconds and switch sides.
Ankle Circles:
Sit or stand with your feet lifted off the ground.
Rotate your ankles in circular motions, both clockwise and counterclockwise.
Remember to perform these stretches with slow and controlled movements, focusing on breathing deeply and relaxing into each stretch. Stretching should not cause pain, so be gentle and avoid overstretching. Incorporating these stretches into your routine can contribute to improved flexibility, reduced muscle tension, and enhanced overall mobility.
