A few minutes of full movement can cut the feeling of pain and stiffness you might have after a tough workout. These exercises are also good for mental health. The trick is to hold each stretch for 30 seconds. Remember to take deep breaths with every move. Breathe out as you stretch deep as your flexibility allows. Stop if you feel sharp pain. Gaining flexibility doesn't happen overnight but you can get better over time if you keep a steady stretching routine.
First: Wide Toe Touch
- Stand with your feet wider than hip-width apart and your arms stretched out at your sides.
- Move your right hand to touch your left toes.
- Return to start and repeat on the other side.
Second: Glute Stretch
- Stand tall, tighten your abs, and bring your right foot up onto your left leg.
- At the same time, hold the squat position and bend your left knee.
- With your arms stretched straight in front of your chest.
Third: Standing Quad Stretch
- Stand tall, tighten your abs, gently lift your right foot and hold it behind you. Pull your foot close to your butt to feel a deeper stretch.
- Focus on standing straight, not leaning forward or back, and keep your abs tight.
Fourth: Side Bench Stretch
- Stand tall with your feet hip-width apart and place your right hand on your right hip.
- Raise your left hand over your head and bend to the right until you feel a stretch along the left side of your body.
- Keep stretching and breathe deeply. Try not to lean forward or backward.
Fifth: Arm-Cross Shoulder Stretch
- Stand straight with your belly muscles tight.
- Place your left arm down by your side at chest height and use your right forearm to gently pull it to feel more stretch in your shoulder and back.
Sixth: Overhead Triceps Stretch
- Stand straight with your belly muscles tight.
- Raise your right hand over your head keeping your arm close to your ear.
- Bend your arm at the elbow and let your right hand rest behind your head or touch your back.
- Use your left hand to gently press on your right elbow for a deeper stretch.
- Make sure to keep your arm near your head and not to bend your neck. Just look straight ahead throughout the stretch.
Seventh: Chest-Cross Arm Swing
- Swing both arms forward at chest height, letting your right arm cross under your left when it meets your chest.
- Move both arms open wide while feeling the stretch in your chest.
