5 Stretches You Should Incorporate Into Your Everyday Routine

Stretching is essential, even if you are not working out. Think about those hours you’re spending at your computer desk, or lifting heavy equipment at your construction job. A good stretch is most definitely needed. Stretching can reduce stress, muscle soreness, and help to prevent injury. So, why not take that five minutes out of your day to stretch it out? If you need some direction, we’ve complied a list of five great stretches to incorporate in your daily routine.

1. Stretching the lower back:

Via: BuzzFeed

This is a great stretch for the lower back, which can definitely feel tight after sitting all day or if you’ve been in the gym doing squats and deadlifts.

Here’s how to do it:
1. Lie on your back and bring both knees into your chest.
2. Grab both knees and pull them towards your head, lifting your hips and your lower back up off the ground.
3. Hold for 15–30 seconds.

2. Shoulder Rotation (“Goal Post” Arms)

VIa: Greatist

Stretching your shoulders is essential. Why? Well they are not alone here, they are connected to your neck, the ribs, the scapula-so you’re helping a hole group when stretching it out.

Here’s how to do it:

  1. With your back to a wall, allow scapula to rest in a neutral position and bring both elbows out to 90 degrees.
  2. Without moving the position of your elbows, turn right arm upward, so back of the right hand touches the wall, and left arm downward, so left palm touches the wall.
  3. Slowly switch (right arm up, left arm down; then left arm up, right arm down) for about 30 seconds, trying to keep arms at 90 degrees throughout.

3. Groin & Inner Thighs

VIa BuzzFeed

If you’ve just done a lot of lunges at the gym, and can’t walk straight-this is a great stretch for you.

Here’s how to do it:

1. Sit down and extend legs into a ‘V’.
2. Make sure you’re sitting up tall and your back is straight.
3. Slowly reach forward bringing your chest to the floor until you feel the stretch.
4. Keep your back straight and shoulder blades down.
5. Hold for 15–30 seconds.
6. Release and repeat.

4. Extended Wide Squat

Via POPSugar

This stretch is a great hip opener, while also working on stretching out your lower back as well. This is great to do before squatting, or obviously after if you are feeling that soreness.

Here’s how to do it:

  1. Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don’t touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
  2. Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
  3. After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.

5. Wall Hamstring Stretch

Via: Greatist

Along with getting a great stretch in your hamstrings, this is also great for knee pain as they are both connected.

Here’s how to do it:

  1. Lie faceup with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band.
  2. Once you find the deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot of your right leg.
  3. Aim for 10 to 15 rounds of five-second holds, and continue if you still feel tight. Repeat with your left leg.
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