9 Simple Stretches That You Can Do At Home!

Let’s come straight to the point, “staying fit is important.”

No, we are not insisting you to hit the gym as usual, we are just stressing that fitness should be a part of your daily regime.

We know you want to ask, “Is it possible without gym?” “How?”

Yes, indeed!

With just few simple stretching exercises, you would be able to improve your flexibility and improve your blood flow to the muscles. Don’t be hysterical. Stretching is definitely possible for you irrespective of your size or fitness level. Just remember one thing, do these moves only after you’ve been active. Even a light walk is enough to warm up your body for stretching.

Hamstrings

Hamstrings

For this simple stretching exercise, place your one leg on a chair with pointed toes. Lean forward as if you are trying to touch your toes. For a deeper stretch, you can use a band. With the help of band, you can pull your toes close to your chest. Hold each stretch for 15-30 seconds. Repeat the stretch while switching the legs. With chair’s height, you can increase or decrease the difficulty level of this stretching exercise.

Arm

Arm

This is one of the simplest exercise and we love it personally. However, it is really useful for the front side of your arm, forearms and biceps. For this, sit comfortably yet straight on a chair, put your one arm out in front of you. The palm should be away from your body and with the help of other hand, push your fingers towards the floor. Hold this for 15-30 seconds. Repeat with both hands.

Calves

Calves

Take a chair and hold it for balance. Place one of your leg behind you in such a way that heel is off the floor. Slowly, lower your front leg and at the same time, press your back leg’s heel to the ground. The chair only helps in balancing and the distance between your legs is directly proportional to the intensity of your stretching. Keep switching the legs and repeat it. Hold each stretch for 15-30 seconds.

Hip Flexors

Hip Flexors

Initially, it looks similar to calves stretching but, it is completely different as the target areas are different. Take a chair for balance. Stand behind it and step one of your leg way behind you and then, bend your back leg’s knee so that it dips down toward the floor. You need not to touch the floor but, try to get as low as you can. Torso should be vertical and you need to push your hips forward. As usual, switch legs, repeat and hold each stretch for 15-30 seconds.

Inner thighs

Inner thighs

Sit comfortably on a chair and put one of your legs off on one side. You have to keep your toes pointed outward. Now slightly bend forward. This is the easiest version of the standard inner thigh stretch but, it is highly effective. Keep switching legs and repeat by holding each stretch for 15-30 seconds.

Lower back

Lower back

Sit straight on a chair with knees at a 90-degree angle. Now, place your hands on the knees. Slowly roll your body forward, which would let your hands run down past the knees to meet your shins. A nice bend of your back is the key here as it would relieve tension in your lower back. Hold the stretch for 15-30 seconds and repeat it.

Quads

Quads

For this stretching exercise, you have to balance your body well so, take a chair and hold on to it. Slowly bend one of your leg and try to grab the toes of bent leg with your one hand (one hand is holding the chair). Stand as straight as possible as it intensify the stretching. Keep repeating and switching legs. Hold each stretch for 15-30 seconds.

Triceps

Triceps

Sit comfortably on a chair or just keep standing. Raise one of your arms up and try to tuck it behind you that too on the same side. With your other arm try to lightly push your arm back farther. It works wonder for triceps. Keep switching arms and repeat it. Hold each stretch for 15-30 seconds.

Upper Back

Upper Back

Ideal for tight upper back, you can do this stretching exercise in a seated position. Lace the fingers of both hands together and try pressing your arms out. Try leaning into the stretch as much as you can as if you are trying to pull the blades of your shoulder apart from each other. Hold each stretch for 15-30 seconds.

Leave a Reply

Your email address will not be published.