When choosing classes in a gym, many people forget about the need to stretch. In vain, because stretching not only makes the body more flexible, but also improves the emotional state and reduces pain.

This set of exercises will be especially useful for those who spend long hours in the office in front of a computer. Stretching is recommended every day, and best of all, you can do it from home.

Stretches you can do alone at home

The following stretching exercises will relieve tension in the neck, shoulders, legs, lower back, and the back in general. All you need is 10 minutes of free time and a gym mat, although they can also be done while standing,

Neck stretch

Stretching the neck. This practical exercise stretches the sternocleidomastoid muscles, helping to improve neck ailments.

Relieving tension in the neck has a positive effect on the upper body from the shoulders to the spine. Try tilting your head forward, backward, right, and left. To enhance the effect, place your hand on the back of your head and gently press towards the side where you are tilting your head.

During the exercise, a slight tension should be felt on the side opposite to the incline. To stretch the back of her neck, place one hand on her chin. The exercises can be performed while standing or sitting.

Stretch your legs

This exercise can be done while lying down or sitting down. Bend your knees and place the ankle of one leg over the knee of the other. To deepen the posture and strengthen the stretch, you need to press the lower leg upward by pushing the free leg. Exercise helps increase the elasticity of the muscles in the back of the thigh.

Stretch the thighs

Stretching the front of the thighs.

To stretch the front of your thigh, pull your heel toward your buttock. You can perform the exercise lying down or standing, so the coordination of movements is also developed. Try not to move your body while stretching and remember to repeat the exercise with the other leg.

Stretch the glutes

Stretching the glutes.

Your glutes need relaxation too, especially if you’ve done squats. Lie on your back and bring your knees to your chest with both hands. Don’t lift your lower back off the floor. This position helps to stretch the glutes and lower back well.

Back (spine) stretch

Lower back stretch.

Lie on your stomach with your legs extended and straight. Get up on your elbows. Press your hips against the floor with your shoulders relaxed. Get up as high as you can to feel the stretch in your lower back. In this exercise, it is important not to overextend your lower back and stop immediately if you feel discomfort or pain.

Stretch your arms and shoulders

Stretching the shoulders and triceps.

The tricep stretch is essential, even if you are not doing push-ups or lifting weights. This exercise helps to strengthen the muscles in the back of the arm to maintain their shape, as well as prevent the sagging in the arms, which is so worrisome for women.

It can be done standing or kneeling. Keep your feet hip-width apart and extend your arms overhead. Bend your elbow and touch your upper back. With your free hand, pull your bent elbow down and toward your head.

The shoulders endure high stress on a daily basis, especially with a sedentary lifestyle. Posture, gait, proper circulation, and back health depend on the health of these muscles. Shoulder exercises can be performed while standing, sitting, or lying down, depending on the intensity and the desired circumstances.

Stretch the chest

Performing a chest lift.

This stretching exercise allows you to quickly relieve muscle tension after doing push-ups. Lie on your stomach and extend your arms out to the sides in a T-shape. Push off the floor with your left hand and bend your left knee for balance as you begin to rotate to the right. You should feel a stretch in your right pectoral muscle.



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