We all like to live our lives in a healthy manner but sometimes we lose our focus because of our daily hectic schedules, however you can still take care of your health just by taking out 10-15 minutes of time, daily. It is not possible to indulge in workouts by visiting to gym or for everyone but it is quite easy to stretch your body by following a very simple exercise regime. These stretching exercises will not only rejuvenate your mind, body and soul but they will also have a positive effect on your personality. Here are some stretching exercises that you should follow in order to keep yourself fit and healthy and even if you miss a visit to spa, they will make up for it:
Butterfly wings:
This exercise will be helpful in stretching the muscles of back and chest. For doing this exercise, put your palms on your shoulders (right palm on right shoulder and vice-versa). First try to pull your elbows back as if you are trying to make them touch each other, hold them in this position for 5-10 seconds as you will feel a stretch in your upper back. Try same movement by making your elbows move forward and hold them again for 5-10 seconds as you will feel a stretch in your chest.
Eagle pose:
By practicing eagle pose, you can stretch the back portion of your shoulders as well as the upper portion of the back. Cross your arms in the manner as shown in the photo and make sure that the hands point towards the sky. If you have a problem in making your palms meet then make sure that each hand is kept on opposite shoulder and your chin is joined with the chest.
Good for pain also:
The elbows should be parallel to the floor, remain in this position for 30 seconds and then try the same exercise by changing the position of hands. This pose will not only stretch the shoulders but it will also be helpful for those who are suffering with pain in that area.
Rotation Stretches
These stretches will provide relief in the back pain and will work on making the muscles stronger as well. Keep your feet on the floor in flat position while sitting on the chair. Sit straight and put hands behind the head, now twist your body to the right, slowly come back to the original position and then twist towards the left side.
Another method of stretching:
You can also place your right hand on the knee of the left leg while twisting to left and place left hand on the knee of right leg while twisting to the right side. The exercise should be done slowly and repeat it 3-5 times.
Lower back stretches:
This exercise is pretty instrumental in dealing with the lower back pain and it also affects the muscles of abs and legs. Stand with your back touching the wall, lean on it and slowly adjust your spine to make it flat against it. Now slowly come down sliding till your knees form a right degree angle (90 degree). Stay in this position for 10-15 seconds and for good results; repeat the exercise 8-10 times.
Benefits:
This exercise will reduce the tension in the muscles which provide support to the spine as any tension in these muscles can increase the back pain to a great extent. This exercise also plays an important role in improving the overall mobility also decreases the chances of disability due to back pain condition.
Stretching of upper back:
This exercise will stretch the muscles of upper back along with the trapezius muscles. Raise your left hand straight over your head and bend it from elbow for making it touch the upper back. Now put your right hand on the elbow of the left hand and pull it gently towards left.
Repeat the movement:
Try to remain in this position for 10-15 seconds and then repeat the exercise by shifting hands. Make sure that the movement is sideways and neither in front nor backside. This exercise will also help the person if he is suffering from neck pain.
Seated shoulder squeeze:
This stretching exercise helps in getting rid of poor posture and also decreases the tension in the upper back portion. Sit on your yoga mat with knees bent inside and feet lying flat on the ground. Take your hands behind your lower back and join them. Try to extend them, stretch them and also squeeze the shoulders. Repeat the exercise 7-10 times for the duration of 3-5 seconds.
Knee-chest stretch:
Lie on the floor with both the legs stretched, then slowly pull your left leg upwards and put your left knee on your chest. The right leg and lower back should be pressed towards the floor. Try to remain in this position for some time and then repeat the exercise with right leg.
Standing quad stretch:
Stand tall with feet firmly on ground. Pull your left leg up from the knee towards your butt and use your left hand to hold the left foot. If you have a problem in standing on one foot, take some support. Remain in this position for 20 seconds to 1 minute and then repeat the exercise with right leg.
Benefits of this exercise:
This exercise is very helpful in releasing the tension of thighs, hips and lower back. If this exercise is done regularly, it will also increase the range of motion of the legs which will be greatly helpful for those who are indulged in athletic activities.
Standing side stretch:
Stand straight with your hands pointing towards the sky. Join your hands by interlacing the fingers and slowly bend the upper portion of the body to the right. Repeat the exercise by bending the body towards the left after returning to the center.
This exercise is beneficial in maintaining good posture as it brings balance in the complete body. It also increases the length of hips and thigh muscles and enhances the flexibility of the spine.
Butterfly wings:
This exercise will be helpful in stretching the muscles of back and chest. For doing this exercise, put your palms on your shoulders (right palm on right shoulder and vice-versa). First try to pull your elbows back as if you are trying to make them touch each other, hold them in this position for 5-10 seconds as you will feel a stretch in your upper back. Try same movement by making your elbows move forward and hold them again for 5-10 seconds as you will feel a stretch in your chest.
Eagle pose:
By practicing eagle pose, you can stretch the back portion of your shoulders as well as the upper portion of the back. Cross your arms in the manner as shown in the photo and make sure that the hands point towards the sky. If you have a problem in making your palms meet then make sure that each hand is kept on opposite shoulder and your chin is joined with the chest.
Good for pain also:
The elbows should be parallel to the floor, remain in this position for 30 seconds and then try the same exercise by changing the position of hands. This pose will not only stretch the shoulders but it will also be helpful for those who are suffering with pain in that area.
Rotation Stretches
These stretches will provide relief in the back pain and will work on making the muscles stronger as well. Keep your feet on the floor in flat position while sitting on the chair. Sit straight and put hands behind the head, now twist your body to the right, slowly come back to the original position and then twist towards the left side.
Another method of stretching:
You can also place your right hand on the knee of the left leg while twisting to left and place left hand on the knee of right leg while twisting to the right side. The exercise should be done slowly and repeat it 3-5 times.
Lower back stretches:
This exercise is pretty instrumental in dealing with the lower back pain and it also affects the muscles of abs and legs. Stand with your back touching the wall, lean on it and slowly adjust your spine to make it flat against it. Now slowly come down sliding till your knees form a right degree angle (90 degree). Stay in this position for 10-15 seconds and for good results; repeat the exercise 8-10 times.
Benefits:
This exercise will reduce the tension in the muscles which provide support to the spine as any tension in these muscles can increase the back pain to a great extent. This exercise also plays an important role in improving the overall mobility also decreases the chances of disability due to back pain condition.
Stretching of upper back:
This exercise will stretch the muscles of upper back along with the trapezius muscles. Raise your left hand straight over your head and bend it from elbow for making it touch the upper back. Now put your right hand on the elbow of the left hand and pull it gently towards left.
Repeat the movement:
Try to remain in this position for 10-15 seconds and then repeat the exercise by shifting hands. Make sure that the movement is sideways and neither in front nor backside. This exercise will also help the person if he is suffering from neck pain.
Seated shoulder squeeze:
This stretching exercise helps in getting rid of poor posture and also decreases the tension in the upper back portion. Sit on your yoga mat with knees bent inside and feet lying flat on the ground. Take your hands behind your lower back and join them. Try to extend them, stretch them and also squeeze the shoulders. Repeat the exercise 7-10 times for the duration of 3-5 seconds.
Knee-chest stretch:
Lie on the floor with both the legs stretched, then slowly pull your left leg upwards and put your left knee on your chest. The right leg and lower back should be pressed towards the floor. Try to remain in this position for some time and then repeat the exercise with right leg.
Standing quad stretch:
Stand tall with feet firmly on ground. Pull your left leg up from the knee towards your butt and use your left hand to hold the left foot. If you have a problem in standing on one foot, take some support. Remain in this position for 20 seconds to 1 minute and then repeat the exercise with right leg.
Benefits of this exercise:
This exercise is very helpful in releasing the tension of thighs, hips and lower back. If this exercise is done regularly, it will also increase the range of motion of the legs which will be greatly helpful for those who are indulged in athletic activities.
Standing side stretch:
Stand straight with your hands pointing towards the sky. Join your hands by interlacing the fingers and slowly bend the upper portion of the body to the right. Repeat the exercise by bending the body towards the left after returning to the center.
This exercise is beneficial in maintaining good posture as it brings balance in the complete body. It also increases the length of hips and thigh muscles and enhances the flexibility of the spine.