You can perform stretches anytime and anywhere, and they will provide you with more energy for your regular activities. Increasing range of motion and encouraging muscle relaxation can also help ease back and neck discomfort.
One of the flaws of gym goers is not stretching before and after their workouts. The body must be made aware that it is about to leave a state of rest and movement. Therefore, before you start, it is important to warm up your body with small movements and you should reserve muscle relaxation for the last minutes of your training.
Quick stretching exercises to do at home or in the office
1. Stretching the neck muscles
Muscles highlighted: sternocleidomastoid muscle and upper trapezius. In a seated position, straightening your back and using 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. Front Neck Muscles
Muscles highlighted: Sternocleidomastoid muscle. Put your hands on your hips, straighten your back and begin to gently tilt your head back. To stretch was stronger, you can help yourself with your hands, putting your hands on your forehead.
3. Stretching the pectoral muscles
Muscles highlighted: Chest and back muscles. Stand straight, facing the wall and, putting your right hand on it, slowly move away from the wall. Repeat with the other hand.
4. Camel Pose
Muscles highlighted: Rectus Abdominus and External Obliques. These stretches are best reserved for people who already have good flexibility. Sit back on your heels and place your hands behind you as you thrust your hips up and forward. Avoid putting too much pressure on your lumbar spine. If you have neck problems, don’t lower your head back.
5. Stretching the muscles of the back of the neck
Muscles highlighted: trapezius muscle. Start by standing with your feet together. Keeping your spine elongated, slowly seat your hips back and around your upper back, tucking your chin into your chest at the same time.
6. Side Shoulder Stretch
Muscles highlighted: Lateral deltoid. Straighten your arm across your body and lightly press it with your other hand to intensify the stretch. Repeat the exercise with the other hand.
7. Triangular posture
Muscles highlighted: Work your external obliques. Start in a wide stance, with your front foot straight ahead and your back foot at a 90 degree angle. Place your hand on your front leg or on the floor as you sit on your front hip, keeping your back straight.
8. Wall Down Dog Variation
Highlighted muscles: Stretch your pecs and latissimus dorsi. Position yourself far enough away from a wall or shelf that when you touch the wall, your body becomes parallel to the floor. Move into this position, supporting yourself at the hips and keeping your spine straight.
Once in position, push your chest forward creating a slight arch in your upper back, stretching your back and pectoral muscles. Whenever you have tight hamstrings, try bending your knees.
