Start with a modest objective and build it up gradually, just like with any new practise or habit. Choose a stretch location and a time. For instance, do you wish to stretch before and after every workout or gym visit? Alternatively, perhaps you’d like to add stretching to your morning or evening regimen. You can choose the time during your day when it will fit in the best. Even some of my clients like performing some of these stretches while taking a desk break at work! What works for you can be determined by you. What amount of time do you want to spend stretching? This will decide the number of stretches you perform and the duration of each stretch. If you hold each stretch for 30 seconds, you may do the entire exercise of 10 stretches in between 10 and 15 minutes. If you’re short on time, choose the three to five stretches that feel the most comfortable for you. All of these stretches are excellent, but if I had to choose, I would focus on the pecs, levator scapulae, inner thighs, calves, and hip flexors. Due to prolonged sitting, most people find them to be troublesome areas.
HAMSTRINGS THAT ARE SITTING OR STANDING EXTEND
Both a man and a woman are stretching their hamstrings while seated. Standing: With your hips back like you're sitting in a chair, put one heel out in front with your toes pointed up. Keep that leg straight the entire time. The rear of the straight leg should feel stretched.
seated: Place both of your legs bent in front of you as you sit on the front edge of the seat. To feel the stretch in the back of the straight leg, extend one leg straight out in front of you with the toes pointed up. Maintain a flat back.
LYING DOWN OR STANDING UP QUAD STRETCH
Woman performing a lying quad stretch while a man is performing a standing quad stretch.
Standing: Grip the foot behind you while bending one knee and holding onto a chair, wall, or counter top for balance.
To get your thighs even, squeeze your glutes and bring your stretching leg back.
On the bent leg, the front of your thigh should feel stretched. If you find that this stretch is too strenuous, wrap a band or cloth around your foot and slowly draw it up towards your glutes, allowing your knee to bend as far as it will comfortably allow. While lying down, bend the top leg to the side.
Pull your thigh back so that it is directly on top of your foot by grabbing it with the top arm. The front of the thigh of the bent leg should feel stretched. If you find that this stretch is too strenuous, wrap a band or cloth around your foot and slowly draw it up towards your glutes, allowing your knee to bend as far as it will comfortably allow.
WHILE STANDING OR KNEELING, EXTEND YOUR HIP
woman stretching her hip flexors while standing and while kneeling
When kneeling, place one knee directly under the hip and the other leg with the foot flat on the ground and bent 90 degrees. Half-kneeling is the posture in question.
On the kneeling side, tighten your glutes and tuck your hips beneath.
The front of the hip and the front of the thigh of the kneeling leg should feel stretched. Standing, move one foot back and keep both feet pointed forward. Raise the arm that is adjacent to your back leg. Reach a little bit above your head. To intensify the stretch, you can also slightly rotate your upper body away from the front leg. The front of the back leg's hip will extend out for you.
A podcast commercial for STANDING LAT STRETCH Man stretching his lats while standing Use a chair, a countertop, or any other surface that is the same height. Bend at the waist and force your chest down towards the ground while placing one or both hands on the surface. To prevent arching the back, keep the hips tucked in and the abs firm. The area under your arm and the side of your ribs should feel stretched.
SITTING CHEST EXTENSION
Woman stretching her chest while standing Put your forearm against a wall or doorway and bend your elbow to 90 degrees, keeping it at or slightly below shoulder height. To feel the arm on the wall stretch over the chest and shoulder, take a small step forward.
SEATED OR STANDING TRAPS STRETCH
Man stretching his traps while seated Standing or sitting can be used for this stretch. Sit up straight, lift your shoulders back, and stack your ears on top of your shoulders. Pull your ear to the side towards your shoulder with one hand on top of your head.You should experience this stretch in your traps, which is where most people experience neck tightness .
LSCAPULAE STRETCH IN A SITTING OR STANDING LEVATOR
woman stretching her levator scapulae while sitting Standing or sitting can be used for this stretch. Sit up straight, lift your shoulders back, and stack your ears on top of your shoulders. Your nose and elbow should be in line as you place one hand on top of your head. Pull your armpit and your nose down slowly. From the back of your head, through the neck, and up to the top of your shoulder blade, you'll feel this stretch.