10 Simple Stretching Exercises to Improve Your Overall Health

Introduction:

We all know that stretching exercises are good for our health, but most of us aren’t exactly sure what they do or why we should bother doing them in the first place. This article introduces you to 10 simple stretches that are easy to do on your own and will improve your overall health and well-being without requiring you to work out at the gym all day long.

Standing toe touch:

Many people use a doorway for their stretching exercises, but you can also try standing toe touches. Stand on the tips of your toes with your heels on the ground. Squeeze your quads and hamstrings, then slowly drop down until you feel a stretch in your calves. You should keep a slight bend in your knees throughout this exercise. Perform 10 repetitions.

Seated side stretch:

The seated side stretch is one of the best stretches you can do for your back and spine. Simply sit on the ground with your right leg extended and cross your left knee over it. Then, lean in until you feel a gentle stretch on the right side of your back. Hold this position for about 20 seconds and then release and repeat on the other side. If you have trouble reaching your toes, use a towel or strap to help. If this stretch is too intense for you, start by holding each pose just long enough so that it feels like a light stretch (about 10-15 seconds).

Child's pose:

Another popular stretch is called child's pose. To do this, find a comfortable spot on the floor and sit with your bottom close to your heels. Plant your hands in front of you on the ground and extend them as far forward as possible without allowing your arms or chest touch the ground. Push your hips back as far as possible until you feel a gentle stretch across the hips, lower back, hamstrings, and calf muscles. Hold for at least 10 seconds. Repeat 5 times.

Butterfly stretch:

To stretch your quads, sit on the ground with one leg stretched out in front of you and the other behind you. Bend the front leg and reach towards it with both hands; use the back foot as a fulcrum and try to gently push it forward and back. If you want to intensify this stretch, straighten your torso up while keeping both legs in place. Repeat this process on each side until you feel like your quads are adequately stretched out.

Cross arm chest stretch:

-Stand up tall, extend your arms and grab your left wrist with your right hand. Squeeze tightly then cross your arms over the opposite side of your body (right arm over left). Pull down on the shoulder blade on that side as you lean away from the pulled shoulder. You will feel a stretch in the muscles around the armpit and across the front of chest on both sides. Hold for 20 seconds and switch sides.

Repeat 2 more times on each side if desired.

Seated cat/cow:

This yoga pose is perfect for your back and neck. Start by sitting on the floor with your legs extended in front of you, and bend over to grab onto your toes. From here, round your back like a cat while drawing in your stomach and head, making sure not to shrug the shoulders or hunch forward. Extend again and repeat 10 times. For variation, try holding this position with one leg outstretched behind you in front of you, aiming the knee towards the shoulder then alternating (left leg outstretched then right leg outstretched).

Downward dog:

If you are looking for a gentle, yet therapeutic, stretching exercise, try doing the downward dog. To do this exercise, bend your knees and place your hands on the ground with your fingers pointing towards your toes. Next, raise one leg and place it on top of the other (depending on which is longer). Finally, push back so that you are in an inverted V shape while stretching both arms above your head. Hold this position for as long as feels comfortable or until you feel you need to stretch out different parts of your body.

Repeat this exercise 2-3 times per day for a total of 10 minutes per day!

Standing quadriceps stretch on step:

This simple and effective stretch is performed by stepping up onto a box, stairs, or other raised platform with one leg. Move your body so that the top of the toes of your front foot are pressing down on the edge of the step, while you rest your back heel on the step below. Extend both arms out in front of you, maintaining a sense of extension and balance by not leaning forward or backward. Lean from your hip towards your front foot. Hold this position for at least 10 seconds before switching legs and repeating on the opposite side.

Forward bend hamstring stretch:

We’ve already discussed some great ways to improve your flexibility in a previous blog post. But you may be wondering, how do I stretch my hamstrings? If this is the case, then try the forward bend hamstring stretch. Stand up straight with your legs shoulder-width apart and hold onto a chair or table for balance if necessary. Let your hips sink towards the ground while keeping your back straight. Hold this position for at least 30 seconds and make sure not to slouch or round your back.

Yoga squat:

One of the most important parts of a yoga practice is simply being present and aware in the moment. The yoga squat helps prepare for a more complex position, but it also stretches your hips, quads, hamstrings, and calves. Yoga squats are often used as part of a breathing sequence to encourage deeper breaths. Start by standing with your feet just wider than hip-width apart, arms by your sides or holding onto chair backs if needed for balance. Keeping your spine straight and tall lift up through the crown of your head then tuck your pelvis underneath you while keeping feet flat on the ground. Inhale then push back into plank by moving heels down to the floor while pushing hands into floor palms facing up and pushing butt back into a downward dog position.