Feeling tight or less flexible during daily activities? Stretching can help relax muscles, improve movement, and add comfort to your routine. A full-body stretch is a simple way to stay active and refreshed without intense workouts.
This article introduces easy stretch routines that beginners can follow at home. Practicing these movements regularly can make a difference.
Neck stretch:
Sitting or standing straight, slowly tilt the head to one side, bringing the ear towards the shoulder. Hold for 15–20 seconds, and then switch sides. This full body stretch reduces tightness in the neck and shoulders, making it great for those who spend a lot of time looking at screens.
Shoulder stretch:
Extend one arm across the chest and use the other hand to gently pull it closer. Hold for 15–20 seconds before switching arms. This stretch loosens the shoulders and upper back, making daily movements easier.
Standing side stretch:
Stand with feet hip-width apart and raise one arm overhead. Lean gently to the opposite side and hold for 15–20 seconds. Repeat on the other side. This movement stretches the sides of the body and improves flexibility in the waist and back.
Seated forward bend:
Sit on the floor with legs extended straight. Reach forward towards the toes while keeping the back straight. Hold for 15–20 seconds. This stretch targets the hamstrings, lower back, and calves, making the legs feel more relaxed.
Cat-cow stretch:
Start on all fours with hands and knees on the floor. Arch the back while looking up, then round the spine while tucking the chin to the chest. Repeat this movement slowly for 30 seconds. This stretch improves flexibility in the back and relieves stiffness.
Standing quadriceps stretch:
Stand straight and lift one foot behind, holding it with the same-side hand. Keep the knees close together and hold for 15–20 seconds before switching legs. This stretch improves flexibility in the thighs and knees.
Seated spinal twist:
Sit with one leg extended and cross the other foot over, placing it outside the knee. Twist the upper body towards the bent knee and hold for 15–20 seconds. Repeat on the other side. This stretch loosens the spine and lower back.
