Stretching
Good safe stretching exercises can improve flexibility, reduce pain, and maintain mobility. Here's a breakdown of some effective stretches:
Upper Body:
Shoulder rolls:
Gently rolling your shoulders forward and backward can increase flexibility and range of motion.
Neck stretch:
Gently tilting your head to each side and looking up and down can help improve neck flexibility.
Triceps stretch:
Reach one arm overhead, bend the elbow, and gently pull the elbow down towards your back with the opposite hand, feeling the stretch in the triceps.
Arm across chest stretch:
Reach one arm across your chest and gently pull it towards your chest, feeling the stretch in the shoulder and upper back.
Chest stretch:
Interlace your fingers behind your back and gently lift your arms, feeling the stretch in your chest.
Lower Body:
Knee-to-chest stretch:
Sit with legs extended, bend one knee and pull it towards your chest, holding for 10-15 seconds, then repeat on the other side.
Hamstring stretch:
Sit with legs extended, reach for your toes, and hold for 10-15 seconds.
Calf stretch:
Stand facing a wall, place your hands on the wall, lean forward, and keep your heels on the floor, holding for 10-15 seconds.
Quad stretch:
Stand tall, reach back and grasp your ankle, gently pull your heel towards your glutes, holding for 10-15 seconds.
Hip flexor stretch:
Kneel on one knee, keeping the other foot planted.
Gently lean forward and hold for 10-15 seconds.
Other:
Standing side stretch:
Stand with feet hip-width apart, raise your arms overhead, and gently lean to one side, holding for 10-15 seconds, then repeat on the other side.
Doorway stretch:
Stand in a doorway, brace your forearms against the doorframe, and lean forward to stretch your chest and shoulders.
Cat-cow stretch:
Start on your hands and knees, arch your back like a cat, then gently dip your belly towards the floor like a cow, repeating this motion.