The great thing about stretching is that you don’t need a fancy gym membership, special clothing or a designated space to workout. Stretching is easy to incorporate into any daily routine, whether you sit behind a desk, drive all day, or stand. Anyone can stretch, and everyone should stretch.

Benefits of stretching

The result of stretching is not to be able to put your leg behind your neck, although this is a neat trick. Here are just a few benefits of stretching on a regular basis:

• Stretching improves flexibility which is essential for excellent overall health.
• Stretching can help you perform your day to day activities.
• Stretching improves your range of motion and helps offset stiffness that may come with aging.
• Stretching gets blood pumping to the muscles which can help offset soreness from working out.
• Stretching relieves stress – especially in areas that hold on to stress like the neck, shoulders, and upper back.
• Stretching can help relieve and prevent back pain.
• Stretching helps reduce and remedy tension headaches.
• Stretching can improve your posture.

Types of stretching

There are a number of stretching exercises, with static and dynamic being the most popular.

Static stretches – This type of stretching involves holding a stretch in a non-forced manner for 10 to 30 seconds. This type of stretching is beneficial after a workout.

Dynamic stretches – This type of stretching involves active movement that stretches your muscles, but the movement is not held. This is the best type of stretching to do before a workout.

Do anywhere stretches

Here are some easy upper body stretches that you can do during the day no matter where you are. These stretches will help you stay limber, keep the blood flowing, and help reduce tension. Hold each stretch for 15 to 30 seconds and repeat a few times. If you experience any pain, let off of the stretch.

Neck Stretch

If you sit at a desk in front of a computer, this is an excellent stretch to do a few times a day.

How to do it:

• Sit or stand with your back straight and your shoulders relaxed.
• Lower your left ear towards your left shoulder and hold.
• Roll your head towards the ground and bring your chin to your chest and hold.
• Roll your head to the right and bring your right ear to your right shoulder and hold.
• Inhale and exhale in a controlled manner.

Chest Stretch

This is an excellent stretch to help improve your posture and can be done standing or sitting.

How to do it:

• Stand tall or sit upright.
• Intertwine your fingers behind your back and straighten your arms.
• Lift your arms up behind you while keeping your back straight and your shoulders down.
• Be sure to keep your shoulders in a relaxed position and away from your ears.

Triceps Stretch

This stretch is great for those who drive, work at a desk or use their arms in their occupation. You can perform this exercise standing or sitting.

How to do it:

• Extend your right arm across your mid-chest and hold your elbow with your left hand and hold.
• Repeat using the other arm.
• If you are standing, keep your knees slightly bent.

Wrist and bicep stretch

This stretch is easiest performed standing up.

How to do it:

• Standing tall, extend your left arm in front of you, palm facing outward and fingertips pointing downward.
• Using your right hand, apply light pressure – like pulling your fingertips towards your elbow.
• Keep your shoulders relaxed and away from your ears.
• Breathe deeply and hold – repeat on the opposite side.

Wrist and forearm stretch

Stand tall or sit upright for this stretch.

How to do it:

• Extend your left arm in front of you, palm facing outward and fingertips pointing upward.
• With your right hand, apply a small amount of pressure to your hand like you are pulling your fingertips towards your shoulder.
• Keep your shoulders relaxed and away from your ears.
• Breathe deeply and hold – repeat on the opposite side.

Torso stretch

The lower back and pelvis are common areas where stiffness and pain hit. Both these areas are linked to the core – the musculoskeletal framework of the lower torso and pelvis. This torso stretch keeps the muscles in this framework loose which reduces the risk of stiffness, pain, and injury.

How to do it:

• Clasp your hands together and slowly raise them up above your head toward the ceiling.
• Reach up as high as you can toward the ceiling while inhaling deeply. Hold for 20 to 30 seconds.
• Lower your hands slowly while you let out your breath.
• Breathe mindfully and stay relaxed.

Happy Stretching!