10 Stretches For The Hardworking House-Spouse

In this day and age, it’s no surprise that your body is stiff and sore from hours of household chores. The work never seems to end, and there’s only so many hours in a day.

So, you work hard each day to keep your home running. You make sure the laundry is folded, the dishes are washed, and that the floor is absolutely spotless!

As a result of overwork, your body is as stiff as a board, muscles aching left and right.

Fear not, here’s a list of 10 easy stretches for pain you can do in between chores. If you’d like, you can get your partner to assist you with some of them.

That way, you can spend some quality time with them as they help you with different stretches to relax your sore, achy muscles!

10 Easy Stretching Exercises To Increase Your Flexibility At Home

Listed below are ten of the best stretching exercises to improve flexibility that even beginners can do at home. Do this total body stretching routine every day to relieve muscle tension and feel the stretch in your lower back.

1) Lateral Overhead Reach

This exercise program targets your shoulders, arms, and abs and increases your overall body flexibility.

1. Stand with your back straight, and make sure that your feet are about shoulder-width apart.
2. Take a small step forward, crossing your right foot using your left. Don’t lean most of your weight on your back leg.
3. As you step forward, raise your right arm toward the ceiling and over your head. Stretch your upper body to the left. Place your left arm on your hip. Make sure your lower body is still.
4. Lower your arm back down, and take a step back.
5. Repeat on the opposite side of your body.
6. Do this about 8 to 10 times.

2) Kneeling Lat Stretch

 This flexibility exercise fixes your posture and stretches the muscles in your upper back and shoulders—one of the most common places where people suffer muscle pain.

1. You’ll need a chair or any piece of furniture that is low enough for this.
2. Kneel before your chair, making sure that your knees are aligned with your hips. Be careful not to twist your upper body.
3. Bend forward toward the floor and place your forearms on the chair, with your palms facing down.
4. Hold this position for 10 to 30 seconds.
5. Relax and rest for 10 seconds, and repeat 3 times.

3) Chest Stretch

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

1. Stand with your feet hip-width apart in the doorway and place both forearms on the door frame with your right and left elbows bent. Your hands should be pointing straight up, with your palms flat against the surface.
2. Gently push forward, focusing on your chest until you feel the pressure of a stretch.
3. Hold this position for 20 to 30 seconds.

4) Partner Hamstring Stretch

This stretch can be done with the help of a partner, or with a yoga strap to provide the necessary tension. Doing this body routine can help you increase flexibility in your muscles and joints.

1. Sit on the floor with your back straight, legs extended in front of you. Your partner should be positioned at the ends of your feet.
2. Have your partner push one leg until you feel a stretch toward your body for 10 seconds. If you don’t have a partner, you can wrap a yoga strap around the soles of both feet and pulling them toward your body.
3. Now push against the force coming from your partner for 5 seconds.
4. Relax and move your toes so they point toward your body for 30 seconds and repeat.

5) Knee-to-Chest

Do this stretch to help release the tension in your lower back and butt, improving your flexibility and reducing low back pain.

1. Lying flat on the ground on your back, bend one knee and bring your knee toward your chest.
2. Use two hands to hold your right knee in place. You will feel a nice stretch in your lower body.
3. Hold this position for 10 to 20 seconds.
4. Repeat on the other leg.

6) Spinal Twist

This twist is a great way to relax and loosen up the muscles in your lower back after a long day and reduce lower back pain.

1. While lying down, place your arms out on your sides. Don’t lie on your stomach.
2. Bring your right leg up and over your left leg, letting gravity pull it down.
3. Turn your head to your right for a deeper stretch.
4. Hold this position for 30 seconds or longer.
5. Repeat on the other side.

7) Standing Side Stretch

This stretches the muscles that run down the sides of your body touching your upper and lower body muscles.

1. Stand up tall, with your backs straight and your feet close together.
2. Inhale as you raise both arms above your head, and clasp your hands together with your pointer fingers extended. You can put small weights on your arm to deepen the stretch.
3. Exhale as you bend your torso to your left. Hold the position for 15 to 20 seconds.
4. Slowly return back to your starting position before repeating the motion on the other side.

8) Reclining Bound Angle Pose

This stretches and opens up your hips and knees, relieving tension caused by sitting all day long.

1. Sit down on the floor and fold your legs in, pressing the soles of your feet against each other.
2. Raise both arms in the air, then slowly lean back and rest your upper torso on the floor.
3. Focus on relaxing the muscles in your hips and thighs as you press them close to the floor. Don’t forget to breathe!
4. Hold this position for a while, preferably from 5 to 8 minutes.

9) Door Frame Hamstring Stretch

You need an open doorway to do this stretch and flexibility training.

1. Lie down in the doorway, with your right leg in the door. You can also choose to put your hands behind your head.
2. Make sure your butt is close to the wall of the door frame, or as close as you can possibly get it to be.
3. Raise your left leg and slide it up against the wall, making sure your thigh touches the surface. Keep your right leg straight on the floor and be careful not to lift your chest.
4. Point your toes toward the ceiling, then retract it toward you.
5. Keep moving your foot, and you will feel the stretch in your hamstrings.
6. Do it for 15 to 20 seconds before switching to the other leg.

10) Supine Single Leg Stretch

You can do this stretch alone or with a partner. It targets your hamstrings and increases your range of motion.

1. Lie down on your back and raise your right leg, keeping your back flat on the floor.
2. Bend the knee of your left leg and place your left foot flat on the floor with your toes on the ground.
3. Interlace your hands behind your right thigh, or use a yoga strap and wrap it around the sole of your right foot. Additionally, you can get your partner to exert this pressure on your leg for you.
4. Lie on your back and gently pull your leg toward your body while you push back against the pressure, resisting the movement like in the exercise videos. You will feel a stretch in your hamstrings.
5. Hold the stretch for 20 to 60 seconds and repeat, making sure to breathe.
6. Slowly release your leg back and switch sides.

Safety Measures

• Always make sure to ease into the stretches!
• Breathe in nice and slow, take it easy.
• Stop if you feel pain.
• Maintain proper form as you stretch!

Too Long; Didn’t Read

At the end of the day, the only one who knows your body best is you. So, when you try these stretches with the help of a partner, make sure to communicate well! Tell them to stop if it hurts.

If you experience sharp pain, please visit your doctor or physical therapist and seek their medical expertise.

There you have it, 10 easy ways to stretch at home using the walls of your house, or the furniture laying around.

Happy stretching!