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Stretching is an essential part of any workout routine, but it can be easy to neglect it in the rush of a busy day. Stretching not only feels good but also helps to prevent potential muscle soreness and injury by increasing flexibility, easing joint stiffness and improving circulation. Each stretching routine should be done in 30 seconds and then rest for 30 seconds before repeating again. It’s important not to push yourself too far—start slowly and increase your range of motion gradually. You might feel a burn or mild ache after you finish each stretch, which is perfectly normal and a sign that you’re challenging your body with new movements.
Most people spend more time sitting than they realize. All that time spent at desks, in cars, or binge-watching on the couch can have negative effects on posture and flexibility over time. Even if you exercise regularly, spending so much time sitting means you need to make more of an effort to stretch your muscles as often as possible throughout the day.
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Morning Stretching Routine
- Shoulder rolls – This is a good warm-up exercise to get the blood flowing and release the tension in your upper back.
- Arm circles – Move your arms in large circles to loosen your shoulders and arms.
- Chest stretch – Place both hands behind your back and stretch your chest muscles.
- Bird stretch – This is a good one for the lower back. Put both hands on your hips and stretch one leg at a time out behind you.
- Wall sits – Stretch your calf muscles and hips against a wall.
Evening Stretching Routine
- Chest stretch – Start by putting both hands behind your back and stretching your chest muscles.
- Arm stretches – Stretch each arm by bending it at the elbow and bringing the hand behind your neck until you feel a stretch in your triceps.
- Calf stretch – Put one foot up on a chair and lean forward to stretch your calf muscles.
- Back stretch – Keep one leg in place and bend your other knee forward to stretch your lower back muscles.
- Hip stretch – Hold onto a chair and stretch one leg out behind you at a time to stretch your hip muscles.
- Wall sits – Stretch your calf muscles and hips against a wall.
