Stretching after a long and tiring day at your desk is as relieving as drinking water after running three miles. Other than that, did you know how many other beneficial results stretching alone can deliver and how dynamic a warm-up it is considered before exercising? Read below to expand your knowledge on the types of stretching exercises that you must not miss out on.
- Shoulder Rolls – Relax those tensed up shoulders. Stand straight with your feet a little apart, now in a circular motion roll your shoulders forward. Do it for 30-40 seconds and then repeat the same, now backward.
- Hamstring Stretch – Lie down on your back and place a thin pillow or a folded towel under your head. Bring your knee to your chest and hold it there by interlocking your fingers right behind the knee. Straighten your knee, lift your leg up as high as you can and hold for about 10 seconds in that position. Make sure that your toe is pointed towards you, and your foot is parallel to the ceiling. Bring your leg down without releasing your fingers, and then slowly release your fingers and your leg onto the floor. Do five repetitions of each leg. Gradually, increase the time you keep the leg stretched to 20-30 seconds. This will reduce tension in your hamstring muscles and also works well for relieving lower back pain.
- Downward Dog – Get in plank position. With your shoulder over your wrists, push your hips upwards. Keep your head between the arms and keep your legs straight and stretched. Now keep switching between plank position and downward dog. The pose focuses on hip and shoulder mobility.
- Side Oblique Stretch – Stand with your feet at half a hand’s distance apart. Lift one arm overhead with your palm facing inward and making a curve reach for the other side. Hold the pose for 6-8 seconds before switching sides.
- Child’s Pose – After you get on all fours, place your knees at a little distance and now rest your butt on your heels. Now stretch out your arms to the floor while facing the ground. This stretches the low back and shoulders.
Now that you know which stretches are good for you, why wait? Get your yoga mat out and try them now!