Stretching Exercises
- 1. Neck Stretch
- 2. Standing Shoulder Stretch
- 3. Standing Side Stretch
- 4. Standing Quadriceps Stretch
- 5. Standing Hamstring Stretch
- 6. Calf Stretch
Stretches that are convenient and effective for improving flexibility and relieving tension throughout the body.
1. Neck Stretch
- Stand with your feet hip-width apart.
- Gently tilt your head to one side, bringing your ear towards your shoulder.
- Hold for 15-30 seconds and repeat on the other side.
2. Standing Shoulder Stretch
- Stand tall and bring one arm across your body.
- Use your opposite arm to gently pull the arm closer to your chest.
- Hold for 15-30 seconds and switch arms.
3. Standing Side Stretch
- Stand with feet hip-width apart.
- Raise one arm overhead and lean to the opposite side, keeping the other arm relaxed at your side.
- Hold for 15-30 seconds and switch sides.
4. Standing Quadriceps Stretch
- Stand on one leg and pull the opposite foot towards your buttocks.
- Keep your knees close together and push your hips forward slightly.
- Hold for 15-30 seconds and switch legs.
5. Standing Hamstring Stretch
- Stand with feet hip-width apart.
- Extend one leg forward, keeping the heel on the ground and toes pointing up.
- Bend the opposite knee and lean forward slightly, keeping your back straight.
- Hold for 15-30 seconds and switch legs.
6. Calf Stretch
- Stand facing a wall with one foot forward and the other back.
- Keep both heels on the ground and bend the front knee.
- Push your hips forward until you feel a stretch in the calf of the back leg.
- Hold for 15-30 seconds and switch legs.