Here are 9 stretches for you to do each day. Stretching is an important movement needed to keep your body flexible and ready to work.
Cross your right foot over your left. Keep your legs straight, bend at the waist and reach to your toes. Don’t overstretch — just enough to feel a stretch in the hamstrings. Hold for 15-30 seconds and switch sides. Repeat as needed.
Grab your right ankle with your right hand and pull your foot toward your butt until you feel the stretch in the front of your thigh. Hold for 15-30 seconds and switch sides.
Lunge forward with your weight on your right foot. Put both hands on your hips and hold. Switch sides.
Cross your wrists with the thumbs pointed downward. Clasp hands together. Straighten your arms and rotate your shoulders by your back. Hold.
Put palms together like you’re praying. Tilt your fingertips toward your chest and hold for 15-30 seconds.
Put one arm over your head and grasp the elbow with your other hand. Pull the elbow toward your head and back. Hold and switch arms.
- Upper Back
Stand with your feet hip-distance apart on a mat. Hinge forward at the waist and plant your hands on the mat. Step feet back until you’re in a push-up position. Lift your hips to the ceiling until your body makes an inverted “V” shape. Press your chest toward your knees. Hold stretch.
- Lower Back
Stand with your arms extended vertically overhead. Lift your chest up and arch your back. Bring the arms back as far as possible.
Lie on a mat and bend your knees. Cross one lower leg over the thigh of the other leg. Grab the back of the thigh with both hands. Pull your leg towards your torso. Hold and repeat on the other leg.
Repeat these stretches as many times throughout the day as needed, but aim to stretch at least once a day to see improvements in flexibility and body aches.