Top Stretches & Exercises That Promise a Better Lifestyle

May 08, 2021Reyan Mishra

Your body might be an amazing creation, but it needs a little TLC every once in a while, and there are several stretches and Yoga poses that will alleviate all those issues right at home. Are you up to the challenge?

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Entire Body Stretch

This is as interesting as it sounds! You can start with loosening up the muscles that cause pain. When you stretch the muscles back and forth, you can attain flexibility and promote a range of motion. This will also be very useful in improving the blood flow, which can alleviate pain. 

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Shoulder Roll Stretch

The shoulder is a favorite exercise for many simply because it is super easy and extraordinarily effective. Stand with your arms straight down at your sides. Now, you can start rolling your shoulders in a circular motion - backward and forward. This movement will improve your shoulder's flexibility and may also eliminate upper back pain. 

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Sponge Squeeze Exercise

This one is simple! All you need to do is squeeze a sponge or stress ball in your palm. Hold for 20 seconds, release, and repeat. The exercise improves the mobility of your wrist, fingers, and even forearms. There are all kinds of stress balls out there too. Pick the one you like best.

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Child’s Pose

Lay on the floor on all fours. Extend your arms above your head. This is how you start: Your forehead should be touching the floor, your butt resting on your feet, and your arms extending forward. Now, hinge at your waist and go up and come back down in the same position. With this motion, you can experience great improvement in your back, shoulders, and legs. Child's pose is also effective in relieving menstrual pains. 

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Calf Raising Exercise

Get on the tip of your toes, and now start raising and lowering your body in a way that most pressure falls on your calves. Besides relieving you of leg pain, this motion will also give you stronger and bigger calves. You'll also see muscle definition after some time. 

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Raised Fist Stretch

Take your hand up towards the sky and make a fist with your thumb out like the image shows. Gradually, slide the fingers in the direction of the wrist as though you are trying to clinch something tightly. You will feel stretching on the upper side of the wrist, which will help you attain more flexibility. 

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Cat-Cow Pose

Once again, you need to get down on all fours. You will need your hands to be positioned at 90 degrees right under your shoulders, and instead of being on your toes, you will need to be on your knees. Raise your upper body with your face facing the sky. Hold for a few seconds, and then lower it back in the previous position. This will help you get a healthy back and neck.

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Finger Stretch

Don’t take finger exercises for granted, and start with a finger stretch. There are many, but here's our favorite option: All you need to do is divide your four fingers in two by bringing the pinky and ring together and middle and index fingers together. Now, separate the two groups to make a "V." Now, close the "V" and open it again. Repeat this motion for a minute.

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Pectoral Stretch

Place your forearms on a wall or a doorframe and make a 90-degree angle with your elbow. Keep your other hand on your waist. Turn slightly towards the wall in such a way that you can feel the stretch in your arms, chest, and shoulders. Practicing this movement regularly will help you eliminate shoulder and upper back pain. 

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Neck Rotation

This is part of a warm-up exercise for professionals. Stand straight with your hand down at the sides. Rotate your head clockwise a few times and then anticlockwise. This stretch will improve your neck's flexibility and functionality. It's also a pretty simple way to de-stress. 

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Knee Hug Pose

Lay on your back, bend your knees and bring them close to your chest. Grasp your shins with both hands and pull them gently. Hold for 20 seconds at the top of your chest, and then bring your legs back down. Repeat. The knee hug can be rather useful for people who experience back pain and blockage on their legs. 

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Hooked Stretch

As the name suggests, you need to hook one elbow under the other with your palms touching each other while your fingers face the ceiling. Now, as you pull both arms towards the center of the torso bit by bit, you will feel your shoulders stretch. The hooked pose restores the functionality of your shoulders and arms. 

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Standing Quad Stretch

Stand up straight and sturdy. Bend your knee upward and grab your heel with the same side's hand. Keep your foot pointed and stay in position for 30 seconds. With this, you can say goodbye to knee pain. Furthermore, you will also have healthy quadriceps

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Toe Touch Stretch

Stand up straight with your feet a bit apart. While keeping your knees straight, bend down to touch your toes with both of your hands. Hold for a few seconds and rise back slowly in your previous standing position. You can also rotate your hands, as shown in the image. Not only will this movement put an end to your back pain, but it will also improve the flexibility of your hamstrings.

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Head-To-Knee Pose

You have to sit in the sitting hamstring stretch position: One of your legs should be bent with the knee on the floor and toe under the thigh of the other leg. The other leg needs to be extended straight out. Grad the toe of the extended leg with the hand on the same side. Now, bend your upper half until your head touches the knee of the straight leg. Release and repeat. The head-to-knee pose is helpful to women with menstrual pain and cramps. 

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Wall Push Stretch

This is almost like you are trying to push your car when it’s not starting. Place both of your hands on a wall at shoulder height. Extend one of your feet far behind the body and the other one closer to the wall. Now press with both hands against the wall and feet against the floor while keeping your back straight. If you do it right, it will help you improve your calf and shoulder health. 

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Downward-Facing Dog Pose

Get down on all fours with your hands extended ahead of your head. Hinge at your waist and make a hill by raising your butt as high as it can get. Keep your butt pointed towards the sky and hold for a few seconds. Now, slowly bring it down in the position you started with. This exercise helps your arms, waist, back, legs, and shoulders. 

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Wrist Rotations

Just stretch your arms out and point your fingers down towards the ground. Now, pull it with the other hand until you feel enough stretch in your fingers and wrist. After that, you can repeat the same exercise with your fingers pointing towards the sky. You can do it anywhere, and it will give extra mobility to your wrists.  

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Namaste Pose

This is one of the easiest exercises on the list. Bring your palms together in the namaste position. Gradually, bring your namaste hands down together, and you will feel great and relieved. Hold for several minutes. Aside from working your wrist muscles, this exercise is also relaxing.

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Chair Rotation

Sit sideways on a chair or any steady kind of stool. Move your torso towards the right for a few repetitions and then left. Remember that you have to keep your lower body steady throughout the exercise. If you have a small chair with a back, you can stretch deeper. This movement is a wonderful remedy for many back-related issues. 

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Scapular Squeeze

Stand up straight with your arms reaching the sides of your thighs. Squeeze your shoulder blades together as if you're doing a chicken dance. Hold for ten seconds and release. Your shoulders and upper back will feel energized after this exercise

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Wall Angel Exercise

Stand up straight with your back flat against a wall. Make a "T" with your arms, then bend your elbows 90 degrees while staying flat. Now, start moving your hands up and down in a "snow angel" motion. This is a great way to exercise your back and shoulders, and it will definitely show you some positive results. 

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Superman Stretch

Lay down on your stomach and keep your arms extended ahead of your head just like Superman flies. Then, lift your legs and arms concurrently while keeping your head steady. You can do it with your hands behind your body as well. Make sure you pause when you reach the top. This movement is good for your mid and lower back. 

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Knee To Chest Pose

This is pretty much like the knee hug mentioned earlier, except that you do it with one leg at a time. Lay on your back and bend one of your legs, grasp your shin and bring your knee on the top of your chest. Hang in there for a while in this position and return to start. 

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Wide-Angle Forward Bend

In this exercise, you need to sit on the floor with your legs extended in opposite directions. Try making a 180 degree with your legs, or go as wide as you can. Bring your arms forward and extend them on the floor as much as possible. At the same time, bring your forehead towards the floor to complete the position. This posture will improve your mobility and bring relief from abdominal pain. 

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Thoracic Extension

You can do this exercise using either a chair or a foam roller. Sit down facing forward and allow your upper body to lean back in such as way that you fall over the back of the chair completely. When you are down and facing the sky, extend your arms like a bird to deepen the stretch. Hold for a few seconds and return to start. This stretch will unblock your back and enhance its functionality. 

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Overhead Arm Reach

This exercise standing or sitting. Raise one of your arms straight in the air and the other one on the side of your waist. Then, try to reach the other side with the raised arm. You should be able to feel your upper half bending on one side. Your upper body will be refreshed post a good set of overhead arm exercises. 

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Seated Twist Pose

Sit straight on a mat and bring one of your legs over your extended leg, as shown in the image. Now, twist your upper body to the side of the crossed leg. Hold for 30 seconds, untwist, and repeat on the other side of your body. The seated twist is a common exercise that will benefit your upper body muscles.

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Hamstring Stretch 30

There are several kinds of hamstring stretches, and you can easily try any at home. However, if you're new to these exercises, it's better to go for the hurdler hamstring stretch. Sit on the floor with one leg straight out. Bend your other leg at the knee with your foot towards your body. Extend your arms and reach towards the extended leg and hold for 10 seconds. This way, your hamstring will have improved mobility and flexibility.

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Forward Bend Pose

Stand straight and steady with your feet together and arms at the side. Take your arms up in the air and bend down, gradually hinging to your hips to touch the floor. You can curve your knees in case you cannot touch the floor. Hold for 30 seconds or one minute, and repeat. This exercise will help you overcome cramps in the abdominal region.  

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Kneeling Hip Flexor Stretch

Kneel on one of your knees and rest both of your hands on the knee that’s bent in front of you. Now, lean the body forward gently and straighten your hip. Hold for a few seconds, and carry on with the other side. This exercise should help with your hips, waist, and lower back.

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Supported Half-Moon Stretch

Stand with one of your sides against the wall and lean forward with the other side of your body until you can touch the floor with your fingertips. At the same time, you also need to lift the leg behind you to hip height. Now, in your final position, both hands should be pointing towards different directions: ceiling and floor, and one leg steady on the floor while the other should be in the air towards the wall. Hold for a few seconds, breathe, and release. With this exercise, you can improve your balance and flexibility. 

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Standing Hamstring Stretch

Stand with your feet apart and bent your knees a little. Relax your arms at your sides. Then, slowly lower your upper body towards your legs. Make sure that your head, neck, and shoulders are completely relaxed. Wrap your arms around your legs and hold for several seconds. This will help stretch your neck, back, and calves.

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Triceps Stretch

This is another stretch that will help relax your shoulders. You can do it standing, kneeling, or sitting down. Raise both arms and bend one elbow so that your hand will touch the middle of your back. Use the other hand to grab the opposite elbow. Now pull it towards that direction.

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Figure Four Stretch

Lie down with your feet on the floor. Now cross your left foot over your right quad. Lift the other leg from the floor and grab your right leg to pull it toward your chest. Hold it for a few seconds. Now, switch sides and repeat. This stretch will relax your hip rotator and flexor muscles.

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90/90 Stretch

Sit with your legs forming a right angle. One should be facing forward, while the other is stretch by your side. Now, bend both knees toward the same side to look like the woman in the picture. This movement will also help your hip flexors, especially if they are always too tight.

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Frog Stretch

While this might seem like the silliest position on this list, it targets all those tight spots caused by sitting or cross your legs all the time. Lie on all fours on the floor and spread your legs are far as possible. Your feet should face outward. Your hands should be just like the picture shows. Hold the position for up to two minutes.  

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Butterfly Stretch

The butterfly stretch should not be too hard for anyone. You just need to sit on the floor and bend both knees so that your feet touch each other. Now, pull them toward your body as close as you can. Don’t worry if you cannot do it like this picture. Afterward, hold your feet and pull your body toward the floor. Hold for a few seconds.

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Seated Shoulder Squeeze

This exercise is perfect for people with bad posture or tension on their back. Sit on the floor with your knees bent and feet fully on the ground. Now, grab your hands behind your back and extend your arms. You should also squeeze your shoulders at the same time. Do it for just a few seconds and release.

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Side Bend Stretch

Lay on the floor your right leg to the side and the left leg perpendicular to your body. You can bend it like the woman in the picture. But the key is to extend your left arm toward the right leg, just like she shows you. Hold for several seconds and switch sides.

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Lying Pectoral Stretch

Personal trainers recommend doing this stretch before push-up exercises. Lay on the floor with your arms stretched like a “T.” Now use your left hand and bend your left knee to roll towards your right side. Your right arm should remain in the position it was originally. This will stretch your right pectorals. Switch sides afterward.

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Lying Quad Stretch

This is another kind of a quad stretch, and it all just depends on what works for you. Lie upside down on the floor and pull one of your legs up. Hold it with your hand, as shown in the image. Switch sides after hold it for up to two minutes. You can also try this exercise while lying on your side.

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Go Easy

These exercises will surely be beneficial if you practice them well. You can get started with the easier ones today, such as some of the wrist exercises or the namaste pose. In addition to being tremendously helpful for your health and fitness, these movements are also fun to do.

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You'll Feel So Much Better

You feel refreshed after some of these exercises. Furthermore, there are many benefits to doing these poses at home, such as enhanced flexibility, mobility, and functioning. You might also be inspired to adopt a healthier lifestyle after following a set routine.

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You have to remember while doing these exercises is how to regulate your breathing pattern and start slowly. Let us know if you'll be using these tips to help improve your back problems. If you liked this article, share it with your friends that could benefit from these movements. See you next time!

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