Table of contents:
- 1. Neck stretching
- 2. Head tilt
- 3. Turning the body
- 4. Back stretching
- 5. Side bends
- 6. Forward bend
- 7. Stretching the triceps and shoulders
- 8. Stretching the quads
- 9. Stretching the calf muscles
- 10. Stretching the hip flexor muscles
- 11. Stretching the back of the thigh
- 12. Stretching the piriformis muscle
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Simple daily stretching exercises from a professor of physiotherapy at New York University.
These exercises can help you avoid muscle stiffness, increase flexibility, and reduce the risk of injury. Do them daily. And if you sit a lot, then several times a day.
Do not exercise if you feel pain or have problems with the musculoskeletal system.
Before you start stretching, you need to take the correct position.
Sit on a hard surface first. Place your weight on your sit bones so that your spine returns to its natural position. Pull your chin back and down so that your neck is in line with your back.
1. Neck stretching
Turn your head to the right, hold this position for 30-60 seconds. Return your head to its original position and turn to the other side.
2. Head tilt
Tilt your head to the right. Place your right hand on the left side of your head near your ear and press gently. Pull your left hand down to the floor. Hold this pose for 30-60 seconds, then switch sides.
3. Turning the body
Cross your arms over your chest. Rotate your body and head to look over your right shoulder. At the same time, the pelvis remains in place and does not move.
Hold this pose for 30-60 seconds and repeat on the other side.
4. Back stretching
Place your palms on your knees. Bend your back slightly. A slight deflection will be enough to stretch tight muscles.
Hold the pose for 30-60 seconds.
5. Side bends
Raise your right hand up. Bend over to the left, stretching the right side of your body.
Hold the pose for 30-60 seconds and repeat on the other side.
6. Forward bend
Lean forward, lie on your stomach on your knees. The arms hang freely, the neck is straight. Hold the pose for 30-60 seconds.
7. Stretching the triceps and shoulders
Raise your right elbow over your head, put your forearm behind your back, place your palm on your shoulder blade closer to the center of your back. Place your left hand behind your back from below, at the level of your lower back.
The elbow is pressed to the belt, the forearm is extended along the back, the palm is facing outward. If possible, connect the fingers of both hands. Hold this pose for 30-60 seconds and switch hands.
8. Stretching the quads
Stand up straight. Bend your right knee and grab your toe with your right hand, press your heel to your buttock. Do not pull your right hip forward, it should be approximately at the same level with the left. Feel the stretch in the front of your thigh.
Hold the pose for 30-60 seconds, stick to the wall or back of the chair if you lose balance. Repeat on the other leg.
9. Stretching the calf muscles
Go to the wall, rest your palms on it. Place your right foot close to the wall so that the toe rests against it. Take your left leg back one step.
Bend the knee of your right leg and pull it towards the wall. At the same time, the left leg remains straight, the heels are pressed to the floor. You should feel a stretch in the muscles in your left leg.
Lock the pose for 30-60 seconds and repeat on the other leg.
10. Stretching the hip flexor muscles
Lie on the floor on your back, straighten your legs. Bring your right knee to your chest, put your hands on it and pull it closer.
Hold the position for 30-60 seconds, then switch legs.
11. Stretching the back of the thigh
Lie on your back on the floor. Bend your left leg at the knee and place your foot on the floor. Straighten your right leg and lift it up. The angle between the thigh and the body must be 90 degrees or less.
If you have an expander, put the loop over your leg and pull it closer to your body. Hold the pose for 30-60 seconds and repeat on the other leg.
12. Stretching the piriformis muscle
Lie on your back on the floor. Raise your left leg and bend at the knee. Place the ankle of your right foot on the knee of your left.
Pull your left knee closer to your body, feeling a stretch in your right gluteus. Hold the pose for 30-60 seconds, then repeat on the other leg.
Simple chair stretches can be done right at the desk every two to three hours, and the exercises on the floor can be left for home workouts.
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