5 Simple Stretching Exercises Anyone Can Do

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Whether we are at home or in the office, we often end up sitting or standing for extended periods. Then we experience lower back pain or stiffness in muscles.

What everyone needs is a set of simple exercises that stretch major muscles effectively. We’ve put together five such exercises to help you get started.

 

1. Runner’s stretch

Stand with your feet apart, in line with your hips.

Place your left leg behind and put both hands on the floor, on either side of the other leg, around shoulder width apart.

Bring your hips down, hold for 30 seconds, then straighten your right leg and hold for 30 seconds.

Repeat with the other leg.

 

2. Forward hang

Stand with your feet apart, in line with your hips.

Bend knees slightly, put your hands behind your back and lace fingers together.

Inhale, straighten your arms and expand the chest.

Exhale, bend at the waist, stretch your hands toward your head and hold for five deep breaths.

 

3. Lunge with spinal twist

Stand with feet together.

Step the left foot ahead until you reach a staggered stance.

Bend the left knee and drop down, keeping the right leg straight at the back with toes on the floor.

Place the right hand on the ground and move your torso to the left while stretching your left arm to the ceiling.

Hold for 30 seconds, then repeat on the other side.

 

4. Downward dog

Start in a pushup position, keeping shoulders above your wrists.

Push the hips up till your body forms a triangle.

Keeping your head between both arms, straighten your legs.

Keep your heels toward the floor and spread the fingers.

 

5. Forward fold

Stand with feet apart, in line with the hips.

Lace the fingers together, extend your hands behind the back to meet the glutes.

Keeping your back flat, bend at the waist and move your hips behind, putting weight in your heels.

Bend ahead, pulling arms above and keeping them straight.

Hold for 30 seconds and then repeat.

 

Invest a few minutes daily to do these stretches, to improve flexibility and relieve muscle pain and stiffness.

 

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