Stretching is an important part of every workout, but it also has benefits beyond the gym. Stretching improves flexibility, helps maintain a good range of motion in your joints and also relieves stress. Stretching can be done at home, work or on the go. Here are some simple stretching exercises for busy people.
Remember to listen to your body as you stretch and stop if you feel pain of any kind.
Reach your arms out in front of you. Rotate your wrists 10 times in a clockwise direction, then 10 times counterclockwise.
Arms and Hands
Clasp your hands together in front of your chest at shoulder height. Extend your arms forward until you feel a stretch in your upper back, shoulders, arms, and hands. Hold for 15 seconds and relax. Repeat for 30 seconds.
Lift one arm in front of you as if to grab something. Then use the other arm to pull the outstretched arm gently across the chest so that the muscles are stretched. Hold for 15 seconds and relax. Repeat for another 15 to 30 seconds. Repeat, using your left arm.
Close your eyes. Drop your ear to your shoulder and hold for 15 seconds. Roll your chin across your chest to the other shoulder and hold for 15 seconds. Repeat.
Inhale slowly and deeply. Raise arms overhead. Exhale completely and release. Repeat.
Bring your arms behind your back and link your fingers with your palms facing inward. Straighten your arms and lift them up until you feel a stretch in your arms, shoulders, and chest. Hold for 15 seconds and relax. Repeat the stretch for another 15 to 30 seconds.
Sit tall in your chair and try to turn to grab the back of the chair while keeping your feet flat on the floor. Hold for 15 seconds and relax. Repeat the stretch turning to the other side.
Cross one ankle onto the opposite knee and sit tall. Then, lean forward from your hips, keeping your chest upright. This stretches the outer hip, which is the reason for many back problems. Hold for 15 seconds and relax. Repeat using the other leg.