You Can Benefit From These 8 Full-Body Stretches!

Whether you are an athletic person or not, it’s no surprise that having a daily stretching routine can bring you great benefits in your life. Why is that? Read on to find out the benefits of stretching, why stretching is so important for the motion in your hips, and why you should include stretching into your daily routine.

First of all, think about stretching as a way to give thanks to your body! Your body is working hard each day to support you, waking up early in the morning and keeping you going throughout the day. It makes sense, then, that you want to show your appreciation and give yourself a pat on your back—by doing a full body stretching routine to improve your posture!

Second of all, stretching your muscles increases your blood flow to that part of your body. What this achieves is that you’re enabling your body to better regulate oxygen to the muscles of your body. This helps you in getting rid of metabolic waste products produced in your muscles—lactic acid.

Third of all, you’ll agree with me that nothing feels better than a good ol’ stretch after a long day. Just like the joy that comes from observing cute furry cats stretch in contentment after waking from a nap in the sun, stretching at our office desks or before we sleep at night will bring us the same feeling all across your body, except we’re actually feeling it ourselves and not watching a cat do it.

Without further ado, here is a list of 8 easy stretches you can do from the comfort of your home, the corporate office, or after your fitness routine in the gym.

8 Easy Stretching Exercises To Improve Athletic Performance

Listed below are eight kinds of upper back stretches, standing hamstring stretches, hip flexor stretches, calf stretches, and a bunch of other stretches that can boost your athletic performance if you do stretch regularly, like stretching first thing in the morning.

Try to stretch even just one stretch per day, because it can help you to relax major muscle groups that tightened up, resulting in tight muscles.

Hold each stretch for about 30 seconds to help get your muscles warmed up and ready for your workout schedule.

Doing everything should result in a 10-minute full-body stretching routine. Keeping up with a regular stretching routine can help with your back aches and pains.

1) Neck Rolls

This stretch loosens up the muscles in your neck, preventing “cellphone necks” from forming.

1. You can do this while sitting and bending your left knee and right knee. All you have to do is to just make sure that your back is straight.
2. Dip your head forward across your chest in front of your body, and gently roll it to the right in a circular motion.
3. Make 3 rotations around, then rest for 5 seconds.
4. Switch sides and begin rolling to the left.

2) Arm Swings

This will warm up and lengthen your shoulder muscles, preparing them for that bench press you’re aiming for by increasing your flexibility and promoting a greater range of motion.

1. Stand up tall, making sure that your spine is straight and your feet flat on the floor.
2. Raise both arms out to your sides at shoulder height.
3. Moving your shoulders in one direction, imagine you’re drawing circles in the air with your arms. Make sure to only move your shoulders!
4. Start with smaller circles first, then slowly increase the diameter.
5. Change directions after approximately 30 seconds and repeat.

3) Behind-Head Triceps Stretch

Another simple stretch that brings soothing relief to office workers and students alike. This stretch brings your muscle through its full range of motion while relaxing your body and mind.

1. Raise your left arm upward, then bend at the left elbow, placing the palm of your hand as close as possible to the middle of your back.
2. Using your right hand, hold onto the elbow and press down gently, pushing your right arm downward.
3. To deepen the stretch, try to push your chest forward at the same time.
4. Hold this position for 10 seconds, then switch arms.
5. Repeat 2 to 4 times.

4) Chest Stretch

This targets your chest, biceps, and your shoulders. You’ll need a wall or a doorway to do this stretch.

1. Stand in the doorway and place both forearms on the door frame. Your hands should be pointing upward, with your palms flat against the surface.
2. Lean forward until you can feel the pressure of a stretch in your chest.
3. Hold this position for 20 to 30 seconds or longer without moving.

5) Standing Side Stretch

This stretches the muscles that run down the sides of your body.

1. Stand up tall, with your backs straight and your feet close together.
2. Inhale as you raise both arms above your head towards the ceiling, and clasp your hands together with your pointer fingers extended.
3. Exhale as you bend your torso to your left. Hold the position for 15 to 20 seconds. You should feel a gentle stretch in the sides of your body.
4. Slowly return back to your starting position before repeating the motion on the other side.

6) Standing Quadriceps Stretch

You probably remember this stretch from your P.E. days in school. This targets the muscles in your thighs and your calves.

1. Stand up either next to a table for support, or in a nice open space, if you’re comfortable with your balance. Keep your leg straight and your foot flat on the ground as you stand.
2. Gently pull your left foot to your butt, keeping it in place with your left hand. Try not to bend forward as you perform this quad stretch.
3. Make sure that your knee is pointed downward and it is aligned with your pelvis and hips.
4. Hold the stretch for 30 seconds.
5. Repeat on the other leg.

7) Runner’s Stretch

This static stretch loosens up all the muscles running from your calves up into your hamstrings and improve flexibility!

1. Stand up nice and tall, before taking a big step forward with one leg, bending your front knee.
2. Lower yourself into a forward lunge, placing your fingertips on the floor.
3. Inhale, then exhale as you straighten your front leg in one motion.
4. Slowly return into the lunge position, then repeat this action 4 times.
5. Stand up again and rest for 10 seconds before switching over to the other leg.

8) Low Lunge Arch Stretch

This targets the muscles in your legs, back, knees, and hip flexors.

1. Stand up nice and tall, before taking a big step forward with your left leg.
2. Lower yourself into a forward lunge, placing your right knee on the floor or on a comfortable but firm surface.
3. For a deeper stretch session, extend your arms in front of you and hook your thumbs together with your palms facing the floor.
4. Inhale as you bring your arms up over your head, bringing it as far as is comfortable while keeping your toes on the ground. You will feel a stretch in the back of your right leg that runs up your lower back and upper body.
5. Hold for 15 to 20 seconds before switching sides.

Safety Measures

Try to follow the safety tips listed below when you do a full-body stretching routine for better flexibility while preventing injury.

• Don’t go beyond your limit.
• Remember to breathe!
• Don’t bounce when you stretch.
• Remember to stretch each muscle equally!

And, you should definitely pay a visit to your local clinic or physical therapist if you accidentally hurt your muscles while stretching or engaging in sports. These healthcare professionals can help you to identify what happened and rehabilitate you so you can recover faster and regain your full range of motion.

Don’t try to remedy a serious injury with these stretches because you stand the chance of injuring yourself further.

The Takeaway

There are more than one type of stretching exercises out there. For example, the ones listed in this article are static stretches. It is different from dynamic stretches because you are holding the muscle in its place for a few seconds. Dynamic stretching involves actively moving a joint or muscle to warm it up and help increase your blood flow.

Stretching keeps your body strong and healthy. Doing a full-body stretch let’s you spread that good feeling all over your person, from your shoulders, to your back, to your hips and knees. But, despite all those benefits, keeping up with a stretching routine may be difficult at times. In that case, it would be wise for you to take it one day at a time, and one stretch at a time.

So, don’t hesitate anymore! Go, practice loving self-care and treat yourself—and your muscles—today! It is time to stretch!