Stretching exercises can be done anytime, anywhere, and give you more energy for your daily routine. Also help relieve back and neck pain by increasing range of motion and promoting muscle relaxation.
One of the mistakes made by those who go to the gym is to dispense with stretching before and after exercise. The body needs to understand that it is leaving a state of rest and is going to move. Therefore, before starting it is necessary to prepare it for a greater effort by doing light movements and reserve the final minutes of your workout to relax the muscles.
But stretching is not just this “little stretch” before and after exercising. It is one of the most efficient and very practical gymnastic modalities. The gyms already offer specialized classes in this modality, but stretching exercises can also be done at home or at the workplace.
Many people join stretching exercises thinking about correcting their posture, but this is not the only benefit offered by this modality. A good stretching helps to discharge tensions, recover energy, increase flexibility in the muscles, and have more balance.
Those who practice stretching also find it easier to perform everyday tasks that require stretching the body and moving the muscles, such as going up and down stairs, changing a car tire, cleaning the house, or playing with the children.
Quick stretching exercises to do at home or office
1. Neck side muscles Stretch
Muscles highlighted: Sternocleidomastoid muscle and upper trapezius. In the sitting position, straightening your back and helping with your left arm, tilt your head to the left, trying to touch your ear with your shoulder. Repeat the exercise in the opposite direction.
2. Neck front muscles Stretch
Muscles highlighted: Sternocleidomastoid muscle. Put your hands on your hips, straighten your back and start gently tilting your head back. To stretch was stronger, you can help yourself with your hands, putting your hands on your forehead.
3. Pectoral muscles Stretch
Muscles highlighted: Pectoral muscles and lats. Stand straight, facing the wall and, laying your right hand on it, slowly turn away from the wall. Repeat with the other hand.
4. Camel pose
Muscles highlighted: Rectus Abdominus and External Obliques. These stretch is best reserved for people who have good flexibility already. Sit on your heels and place your hands behind you as you push your hips up and forward. Avoiding putting too much pressure on your lumbar spine. If you’ve neck problems don’t drop your head back.
5. Neck back muscles Stretch
Muscles highlighted:Trapezius Muscle. Start by standing with you feet together. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time.
6. Shoulder side Stretch
Muscles Highlighted: Side Deltoid. Straighten your arm across your body, and slightly press it with your other hand to intensify the stretch. Repeat the exercise with the other hand.
7. Triangle Pose
Muscles Highlighted: Work your external obliques. Start with a wide stance, your front foot straight ahead and your back foot at 90 degrees. Place your hand on your front leg or the floor as you sit back into your front hip, keeping your back strAIGHT.
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