Stretching is important not only to those who actively do sports but also to those who lead a sedentary lifestyle.
Important Note: Don’t forget to breathe normally, and make sure you feel no pain. Hold each position for 10 to 30 seconds.
18. NECK FRONT MUSCLES STRETCHING
Muscles involved: Sternocleidomastoid muscle.
Execution: Put your hands on your hips, straighten your back, and carefully start bending your head backward. If you want to make the stretch more intensive, you can put your hands on your forehead and carefully pull down.
17. NECK SIDE MUSCLES STRETCHING
Muscles involved: Sternocleidomastoid muscle and upper trapezius.
Execution: Take a sitting position, straighten your back, and, with the help of your left hand, bend your head to the left. Try to touch your shoulder with your ear. Repeat the exercise in the other direction.
16. CHILD’S POSE
Muscles involved: Lats.
Execution: Get down on all fours, and slowly move your hips backward, trying to touch the floor with your forehead.
15. CAMEL POSE
Muscles involved: Abdominal and abdominal external oblique muscles.
Execution: Sit down on your heels, place your hands behind your back, and push your hips forward and upward. Don’t overstrain your lower back.
14. PECTORAL MUSCLES STRETCHING
Muscles involved: Pectoral muscles and lats.
Execution: Straighten up with your face to the wall. Put your hand on the wall, and slowly turn away from it. Repeat with the other hand.
13. PELVIC MUSCLES STRETCHING
Muscles involved: Adductor muscles and hamstrings.
Execution: Sit down on the floor, and stretch your legs widely. Don’t bend your knees, and keep your legs on the floor. Bend forward by sliding your arms over your shins, and pull your upper body after them.
12. SHOULDER SIDE STRETCHING
Muscles involved: Side delts.
Execution: Straighten your arm across your body, and slightly press it with your other hand to intensify the stretch. Repeat the exercise with your other arm.
11. NECK BACK MUSCLES STRETCHING
Muscles involved: Traps.
Execution: Take a standing position with your legs together. Slowly push your hips backward, and, with the help of your hands, bend your head forward. Try to touch your chest with your chin.
Execution: Straighten up with your feet slightly wider than your shoulders. Extend your arms to the sides. Your right foot looks outward, and your left foot is turned at 90 degrees to your upper body. Put your right hand on your right shin, and, by keeping your back straight, raise your other arm. At the same time, move your pelvis backward and down. Repeat the exercise on the other side.
9. DOWNWARD FACING DOG POSE NEAR THE WALL
Muscles involved: Pectoral muscles and lats.
Execution: Stand against the wall, and make sure that the distance is enough to keep your upper body parallel to the floor. Take the position shown in the picture, and then slightly stretch your chest down.
8. SPINAL TWIST
Muscles involved: Glutes and abdominal external oblique muscles.
Execution: Lie down on the floor. Bend your right knee, and move your leg to the left across your body. Press slightly with your hand to intensify the stretch. Repeat with your other leg.
7. SIDE BENDS WITH SUPPORT
Muscles involved: Abdominal external oblique muscles and lats.
Execution: Straighten up, and slowly bend your upper body to the right. Repeat the exercise to the other side.
6. LEANING FORWARD TO ONE LEG
Muscles involved: Posterior muscles and hamstrings.
Execution: Straighten up, and place one foot ahead of the other. Keep your back straight. Put your hands on your hips, and bend your upper body forward. Repeat the exercise with your other foot in front.
5. BUTTERFLY POSE
Muscles involved: Adductors.
Execution: In a sitting position, place your feet together, and bend your knees. Keep your back straight. Carefully push your knees down with your hands, trying to reach the floor. Important: if you want to intensify the stretch, move your heels to your body as much as possible.
4. GLUTES STRETCHING
Muscles involved: Glutes.
Execution: Sit down on the floor. Straighten your back. Slowly pull your leg to your chest by turning your hip outward. Repeat with the other leg.
3. SITTING PIGEON POSE
Muscles involved: Anterior tibial muscle.
Execution: Sit down on the floor. Place your right hand behind your back. Put your right foot slightly above your left knee, and keep it there with your free hand. Repeat with your left leg.
2. SITTING FORWARD BEND
Muscles involved: Posterior muscles, hamstrings, and calves.
Execution: Sit down on the floor, and keep your legs straight and together. With your legs pressed to the floor, slowly bend your upper body forward.
1. LONG STEP FORWARD STRETCHING
Muscles involved: Psoas, iliacus, quadratus lumborum, and piriformis.
Execution: Take a long step position with your left foot in front, and bend your front knee at an angle of 90 degrees. Take your right foot from behind, and pull it to your pelvis with your hand. Then switch legs.