Top 11 full-body stretching exercises at home for better flexibility

Stretching exercises are slow movements of certain segments, which improve general mobility by stretching certain muscle groups and by increasing the motor range of the joints.

Hi folks, in today’s article I want to address a topic that is affecting more and more people today, and especially children and teenagers.

Workplace overload, staying in the face of the computer for hours in a row, end and excessive buttoning of the mobile phone are factors that can easily cause cervical or back pain.

Stretching exercises are slow movements of certain segments, which improve general mobility by stretching certain muscle groups and by increasing the motor range of the joints.

These exercises are often part of more complex exercise programs, such as yoga or dance.

Methods

Because the main purpose of stretching is to strengthen and increase joint mobility, it is necessary to WARM IT UP before the start of specific exercises (to avoid stretching or muscle breakdown).

As a warming-up method, you can use CARDIO EXERCISES or easy RUNNING for a few minutes.

The correct and efficient execution of the stretching requires maintaining in a fixed position for several seconds (30 seconds, one minute, depending on the required muscle group) of each exercise performed.

Benefits

As I mentioned, stretching will help undo some of the effects of poor posture but not all. Here are other ways stretching is beneficial to your entire body.

• Improves flexibility

• Preventing injury

• Reduces stress

• Improves overall posture

• Reduces neck & back pain

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The best way to relieve the pain that occurs when you stand up, sit down, or lean is to adopt a stretching routine for your back. Here are TOP 11 full-body stretching exercises that relieve pain.

1) Standing Full-Body Stretch

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How to do

•      Stand tall, your feet slightly apart with your arms at your sides, palms facing forward.

•      Tuck in your tailbone and lift your rib cage.

•      Raise both arms above your head while turning your palms inward.

•      Press into your feet and stretch through your fingertips.  Keep your neck and shoulders relaxed.  Don’t forget to breathe!

•      Take a big inhale then, exhale as you lower your arms back down to your sides.   

2) Neck Stretches

How to do 

•      Stand tall with your feet shoulder-width apart.   Keeping your back straight, bend your knees slightly.

•      With your hands on your hips, shrug your shoulders up toward your ears. Release them back down.

•      Next, slowly rotate your shoulders forward, then to the back up to ten counts. 

3) Stretching Exercise for Hamstrings Muscles

How to do

• Lie on your back and stretch your legs so that they are straight.

• Raise your right foot as high as you can and grab your thigh with your hands. Hold this position for 30 seconds.

• Repeat the exercise with the other leg.

• This exercise extends the lumbar region.

4) Knees to the Chest

How to do

• You will have to lie on your back. Bend your legs and pull your knees to your chest as much as you can. Hold them with your hands and apply little pressure.

• Hold this position for 30 seconds, simultaneously swinging your hips from side to side, after which you can stretch your legs.

• Another option is to train each leg separately, first the right and then the left, dedicating 30 seconds to each one.

• The foot that is not contracted must remain bent, with the sole supported by the floor, so that you do not lose your balance.

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5) The Cat’s Position

This exercise is called the “cat position” because the position you have to take is similar to the way cats stretch after they wake up.

How to do

• To execute it, stand on the floor with your palms, knees, and toes. The arms should be fully extended.

• Bend your spine up and then down (leave your head back as much as you can when you arch down).

• Do not rush and perform 10 repetitions.

6) Stretching Exercise for the Spine

How to do

• Lie on your back on an exercise mat or the bed. Extend the right arm to the shoulders (ie, until it is perpendicular to the torso).

• Cross the right leg over the left one. You can hold it in place with your left hand and apply a little pressure.

• Hold this position for 20 seconds, then train the other half of your body.

7) Standing Triceps Stretch

How to do

•      Stand tall, keeping your feet shoulder-width apart.  With your back straight, bend your knees slightly.

•      Raise both arms above your head.

•      Next, bend your right elbow. Placing your forearm behind your head.

•      With your left hand, pull your right elbow toward your left shoulder.

•      If you can, lower your fingers down the length of your back while pushing the elbow.

•      Hold for eight counts, then repeat on the opposite side.

8) Standing Torso Twist

How to do

•      Stand tall with your feet shoulder-width apart. Bend your knees, slightly.

•      Clasp your hands in front of you and raise your arms to shoulder height.

•      Keeping your hips square, twist your torso to the right as far as is comfortable.

•      Twist your torso back to the center. Repeat on the left side.

9) Standing Side Stretch

How to do

•      Stand tall, feet shoulder-width apart with your arms at your sides. 

•      Bend slightly at the knees. Slowly lift your left arm and reach far as you can above your head.

•      Hold your hips steady. Bending from the waist, lean to your right as far as is comfortable.

•      Slowly slide your right arm, down your right leg. Continue to reach your left arm above your head as high as you can.

•      Return to standing position. 

•      Repeat on the left side.

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10) Stretching Exercise for the Hips

How to do

To perform this exercise correctly, it is essential to stretch your entire back from the base. To do this, stand with your knees and toes on the floor and keep your torso very straight.

• Bring your right knee forward and put your weight on your right foot.

• Put your hands on your right knee and move your body towards it.

• Hold this position for 20 seconds, then repeat the exercise with the other leg.

11) Pelvic Lifts

How to do

This exercise helps relieve lumbar pain.

• Lie on your back and rest your feet on the floor with your arms along your torso.

• Gently lift the pelvis, without lifting the shoulders from the mattress. Try to form a triangle with your body.

• Wait 10 seconds, then return to the original position. Perform 5 repetitions.

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