9 Stretches For Your Unique Needs—Sore Muscles, Flexibility, and Relaxation

Did you know that there are many different types of stretching styles?

Yes, from stretches you can easily do while seated, to stretches that require the support of a wall or partner, there’s a number of different styles that are designed to help you with different purposes in mind.

In this article, I’ve cherry-picked 3 stretches per category you can easily do based on the goals you want to achieve—finding relief for tired muscles, to increase your flexibility, or just to wind down and relax.

Stretches To Improve Flexibility And Relieve Sore Muscles

Stretching sore and stiff muscles can bring great relief after a long day at work. Add these exercises into your workout routine, and your muscles will thank you for it. Listed below are the best flexibility exercises.

Eagle Arms

This stretch is aimed to release tension in those stiff shoulders of yours.

1. Sit with your back and tailbone straight, then bring your arms straight in front of you.
2. Cross one arm over the other, then raise your forearms, bending at the elbow.
3. Try to clasp your hands together, but don’t sweat it if you can’t place your palms flat against each other.
4. Bring your elbows up while keeping your shoulders down.
5. Hold for 10 seconds.
6. Return to your starting position and cross the other arm over this time, repeating the steps.

Seated Torso Stretch

This stretches the muscles in your lower back—a common painful spot.

1. Sit on the floor, or a yoga mat—if you have one.
2. With your left leg extended straight in front of you, bring your right leg and cross it over your extended leg.
3. Place your right hand flat on the floor for support, then place the elbow of your left arm on your knee.
4. Inhale and twist! Gently use your elbow to anchor yourself as you twist your back forward. You will feel a stretch in your lower back.
5. Hold this position for 10 seconds before relaxing for 8 seconds.
6. Return to the starting position and repeat with the other leg. Twist to the other side.

Seated Hamstring Stretch

Although it seems simple, this stretching exercise will loosen your lower body, inner thighs and quads out properly to improve your flexibility.

1. Sit down, almost in a criss-cross position but don’t actually cross your legs. (Bend your left knee and right knee.)
2. Extend one leg forward and place the sole of your left foot on the inner flesh of your right thigh. Keep your left foot there.
3. Take a deep breath and bring your body toward the front, reaching a hand toward your right foot. Your toes should be pointed upward. It is fine even if your knees are slightly bent.
4. Make sure that your back is straight and not rounded. Go as far as is comfortable and feel the stretch as you bring yourself toward the floor.
5. Hold the stretch for 20 to 30 seconds, and then repeat on the other side.

Increase Your Flexibility

Stretching is a good way to maintain and increase your range of motion.

Chest-and-Arm Stretch

Pretty effective stretch that targets your upper body, shoulders and your back!

1. Stand with your feet hip-width apart and keep your arms by your sides.
2. Keep your legs straight, then clasp your hands together behind your back.
3. Squeeze those shoulder blades together!
4. Roll your shoulders, moving forward and backward.
5. Take a moment to relax, then repeat another 2 to 3 times.

Child’s Pose

A common yoga pose that loosens the muscles in your upper back that get stiff as a result of everyday activities.

1. Start on all fours and sit on the ground, or better, on a yoga mat.
2. You’ll want to be sitting on your heels, with the front of your foot flat against the floor. Extend your right arm and left arm upward.
3. Move your knees apart, then bend your torso forward. Your shoulders and knees will be close to each other. Make sure not to keep your forearms on the floor.
4. Make sure to keep your butt on your heels as you let your forehead rest on the floor. Exhale as you move so your diaphragm will contract and give you more space.
5. Ensure your palms are nice and flat, with all ten fingers splayed out.
6. Hold this position for 30 to 60 seconds.

Butterfly Stretch

Targets the hamstrings in the inner thigh and unlocks your hip flexors.

1. Sit on the floor with a straight back with your knees bent and your feet touching.
2. Lean your upper torso forward, setting your forearms on your knees. Push down gently to feel a stretch in your inner thigh.
3. Hold this position for 20 to 30 seconds.
4. Release for 5 to 8 seconds, and repeat 2 to 3 times.

Relax Your Mind And Body

Show yourself some well-deserved self-love and care by mindfully meditating as you loosen those muscles!

Biceps Stretch

As the name indicates, this loosens the muscles of your biceps. It also loosens the muscles in your chest and shoulders to give you a better range of motion.

1. Stand nice and tall with your heels on the floor. Then place your hands behind your back, interlacing your fingers at the base of your spine.
2. Straighten your arms out, and move your hand so your palms face the floor.
3. Raise your arms backward, up toward the ceiling as high as you possibly can until you feel the stretch in your biceps and shoulders.
4. Hold the position for 20 to 30 seconds.
5. Rest for 8 seconds and then repeat it 2 to 3 times.

Cobra Stretch

A common yoga pose that targets your back and your glutes. You’ll need a proper yoga mat for this one! Or a soft and comfortable surface at least. It can help you improve your mobility in your lower back and reduce back pain.

1. Lie on your belly, making sure that you are supporting your weight with the tips of your toes and keep your feet together. Keep your arms parallel to the floor.
2. Place your elbows under your shoulders, palms flat against the floor.
3. Keep your hips on the floor and push upward with your hands, lifting your head and upper torso.
4. Hold this position for 20 seconds, then lower your body to rest for another 20 seconds.
5. Repeat this stretch 3 to 4 more times.

Knee-to-Chest

This flexibility exercise releases the tension and improves your body flexibility in your lower backs and butt.

1. Lie on your back, keep your body straight as you bend one knee. Bring it up to your chest toward your body.
2. Use two hands to hold your knee in place and gently pull on it.
3. Hold this position for 10 to 20 seconds, and then switch to the other leg.

The Takeaway

Be careful not to go overboard with your exercise, and remember to seek professional medical help if you feel intense pain. Stretching shouldn’t hurt!

That said, have fun with these 9 simple movements that’ll bring you closer to your goal! Do these exercises to keep fit and healthy. Of course, there are more stretches out there aside from this list, such as the standing quad stretch, standing hamstring stretch, and the standing side stretch.

Being more flexible, finally finding relief from body aches, or finding your inner peace in this stressful world is no longer just a mere fantasy.

Keep up the stretching routine, folks!