Sonia
Feeling like your body has been a bit stiff lately? Whether it is from sitting at a desk all day, a grueling workout session, or just the general wear and tear of life, stiffness can really slow you down. Here are 10 stretches that will help loosen you up.
Neck Rolls
This one is a great starter. Sit or stand up straight, drop your chin slowly towards your chest, and gently roll your head clockwise. Feel the stretch in your neck muscles. After a few rotations, switch it up and go counterclockwise. Keep your movements slow and smooth—no rush here.
Shoulder Shrugs
While you are still in your seated or standing position, roll your shoulders up towards your ears, then back and down. It is like you are trying to make a circular motion with your shoulders. Repeat this 10 times, then reverse the direction. This not only helps relieve shoulder stiffness but also improves your posture.
Torso Twist
Lie down on your back. Fold your knees or raise legs (if comfortable) and twist your torso to the right, using your left hand on the outside of your right thigh to deepen the stretch. Hold for about 20 to 30 seconds, then switch sides. This stretch is fantastic for waking up your spine and mobilizing your upper body.
Cat-Cow Stretch
Time to get on all fours on your yoga mat. Start in a neutral spine position, then alternate between arching your back towards the ceiling (like a cat) and dipping it toward the floor (like a cow). This one is not just good for the spine; it also helps bring some flexibility into your neck and shoulders.
Hamstring Stretch
Stand up for this one. Extend one foot out in front of you, heel down, toes up, and lean forward gently over your extended leg while keeping your back straight. You will feel this stretch right up the back of your leg. Hold the position for a few seconds, relax, and switch legs.
Quad Stretch
Stand up straight, and if you need to, hold onto a chair or wall for balance. Bend one knee and bring your heel up towards your buttock, grabbing your ankle with your hand. Keep your knees together and push your hip forward to deepen the stretch in your thigh. Hold this for about 20 to 30 seconds, then switch legs.
Hip Flexor Stretch
Take a step forward into a lunge position and drop your back knee to the ground. Keep your back straight and push your hips forward. You will feel this stretch in the hip of your leg that is trailing behind. It is a great way to relieve tension in the hips and lower back areas.
Seated Forward Bend
Sit on the ground comfortably and stretch your legs out. Take a deep breath, and as you exhale, lean forward from your hips and reach your hands towards your feet. Do not worry if you cannot touch your toes; just go as far as you can while keeping your back straight. This stretch is excellent for your hamstrings and your lower back.
Knee to Chest Stretch
Lay back on your mat, and pull one knee into your chest while keeping the other leg straight on the ground. Hold it tight to feel a good stretch in your lower back and hip area. Switch legs after holding for about 20 to 30 seconds. This one is particularly soothing for your lower back.
Child’s Pose
Finish up with something relaxing. Sit back on your heels with your knees wide apart, then fold forward, extending your arms out in front of you and resting your forehead on the ground. This pose is a gentle way to stretch your back, hips, and shoulders.
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