When you spend a lot of time sitting at a desk, typing or reading, your muscles tend to tighten. The same is true for most people who commute to work, sit in class all day, and have desk jobs. Even if you exercise regularly and have a healthy lifestyle, not all of your muscles get the attention they need on a daily basis. Stretching regularly can help alleviate some of these problems. In addition to improving mobility and posture and increasing blood circulation, stretching can also help prevent muscle strains, joint pain, and general aches and pains from sitting too much or working out too little. For many people, the idea of stretching feels like another thing they have to add to their routine. But adding it as an additional routine isn’t so bad when you think about it this way: It’s just another way to take care of yourself. Here are 5 simple static stretching exercises that will increase your flexibility at home – fast!
Side leg stretch
This static stretch is great for your piriformis muscle, which runs in the side of your hips and lower back. Tightness in this muscle can contribute to sciatic pain, as well as lower back pain. To do this stretch, stand on one leg and place the other leg out to the side, with your knee bent. You’ll want your hips facing straight ahead. Hold the stretch for 30 seconds and repeat on both sides. This stretch is great for your calves, which is especially helpful if you spend a lot of your day on your feet. Stand with your feet together and place your hands on your hips. Take one step out with one foot, keeping your knees straight while keeping your heel on the ground. You’ll want your toes pointing towards the front of your house. Hold the stretch for 30 seconds and repeat on both sides.
Wall calf stretch
The wall calf static stretch is great for stretching your calves after you’ve run, or if you’re sitting at a desk all day and want to stretch out your lower legs. You’ll want to put your hands on the wall with your palms facing down. If you’re in a yoga studio or gym, you’ll want to place a yoga block underneath your palms. Bring one foot up towards the wall, keeping your heel on the ground. Hold the stretch for 30 seconds and repeat on both sides.
For this pose, you’ll want to place both hands on a wall and walk your legs out in front of you, bringing your heels towards the wall. This stretch is great for opening up your hips and increasing your hamstring flexibility. Hold the stretch for 30 seconds and repeat on both sides.
This is a great standing hamstring stretch. For this one, you’ll want to stand up and put one foot on a chair, with the other foot on the ground. Be sure to bend both knees. Hold the stretch for 30 seconds and repeat on both sides.
This is a classic yoga pose that stretches your chest and back as well as your core. For this one, you’ll want to lie down on your stomach with your legs out and your arms above your head. Hold the stretch for 30 seconds and repeat on both sides.
Stretching is an effective way to increase your flexibility and improve your health. It’s important to choose the right type of stretching for your goals and level of fitness. To make sure you’re doing it right, follow these 5 simple static stretching exercises. These exercises are simple to do and easy to fit into your daily routine. They can also be done anywhere so you don’t have to travel to the gym, or pay for a yoga class, to get the benefits of stretching.