Daily stretching routine for beginners

5-Minute Daily Stretching Routine

Flexibility is an important part of fitness and overall health.

 

Daily activities can be much more challenging without the ability to bend over, twist, or squat!

By incorporating a stretching program into your daily routine, you can increase your flexibility and range of motion. 

You can also improve performance in sports and daily tasks.  Stretching may help prevent injury and decrease pain associated with muscle tightness.

 Try this five-minute exercise routine today to prepare for the busy day ahead or to relax after work.

1.  Runner’s stretch

The hamstrings and hip flexors, in particular, benefit greatly from this stretch for the lower body. Low back pain is frequently caused by tight hamstrings. They might be worse for people who sit for a long time.

 Equipment needed: none

 hamstrings, hip flexors, low back, and calves were the muscles worked. 

1. Stand with your feet hip-width apart.

2. Place both of your hands, about shoulder-width apart, on the ground on either side of your right foot as you step back using your left leg. 

3.Place one knee on the floor. 

4. Lower your hips until you feel a stretch in the front of your left hip and leg.  Hold for 30 seconds.

5. Maintaining your hands on the floor, slowly straighten your front leg. If your leg isn't completely straight, don't worry. Maintain for 30 seconds. 

6. Repeat on the other side.

2. Forward Fold

The ultimate full-body stretch is this one. It’s ideal for office workers who spend too much time sitting at a computer.  This will stretch the legs and hamstrings.  It’s also a chest and shoulder opening exercise.

No equipment is required. 

Muscles worked: hamstrings, shoulders, low back

1. Stand with your feet hip-width apart, toes pointing forward.

2. Maintaining a flat back, bend at the waist, shifting your hips back, and putting weight on your heels until you feel a stretch down your legs' backs. 

3. Keep your arms straight as you bend forward and let gravity raise your arms above your head. 

4. Only go as far as your shoulder's pliability will take you. Maintain this position for thirty seconds. Let gravity pull your head and trunk down.  Reach your hands toward the ground. 

5. Repeat.

3. Seated back twist

Spinal twists are a great release exercise: 

They can help improve back pain and increase mobility.  If you have any disk or spinal problems that may worsen with twisting, skip this exercise.

 

Equipment needed: none

 

Muscles worked: erector spinae, glutes, low back

 

1. Sit on the floor, legs crossed with your left leg on top.

2. Place your foot on the ground by your right knee so that your left knee is pointing upward and cross your left leg further over your right leg.

 

3. Gently twist your shoulders toward the left, pushing against your left leg for leverage.

4. Only go as far as it feels comfortable for you.  Hold position for 30 seconds.

5. Repeat on the other side.

4. Bound angle

This hip opening stretch is effective for both men and women.  It aids in the reduction of hip and inner thighs muscle tension. 

No equipment is required. 

Muscles worked: adductors, hip flexors, glutes

1. Sit straight on the ground. The feet should always be touching. 

2. Put your hands on your feet and lengthen your spine all the way through. Move your weight away from your tailbone and feel as though you are being pulled up by a string. 

3. Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.

4. Only go as far as is comfortable for you.  Hold position for 30 seconds.

5. Chest stretch in doorway

Poor posture frequently results in tightness in the chest and shoulders. This could result in more serious issues in the future. Doing daily chest-opening stretches may help prevent tightness and promote proper posture and better breathing.

 

Equipment needed: doorway

1. The chest, anterior deltoid, and biceps were worked. Stand in the middle of an open door.

2. Place your forearms on each side of the doorframe, if possible.  If the doorway is too wide, do one arm at a time.

3. Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders.

 

4. Only go as far as is comfortable for you.  Maintain position for thirty seconds.

Even if you only stretch for a few minutes every day, it can help you maintain your normal range of motion throughout your life. For those who are active, it may be best to do your stretches after you work out.  Try incorporating these stretches today to help improve your flexibility.