Full-Body Stretching Exercises

Full-Body Stretching Exercises

You can start this routine from the top of the body and then gradually proceed towards down to reduce the chances of missing major muscle groups. It will just take 10-15 minutes but has numerous health benefits. You can do it early in the morning or just before going to bed.

 

Main stretching exercises are:

1. Neckroll
2. Shoulder roll
3. Behind-head tricep stretch
4. Standing hip rotation
5. Standing hamstring stretch 
6. Quadriceps stretch
7. Ankle roll
8. Child’s pose

 

Neckroll

For doing Neckroll

1. Stand up straight with the feet shoulder-width apart and the arms lose.
2. Dip the chin slightly toward the chest.
3. Gently roll the head in a clockwise motion for 1 rotation, taking about 7 seconds.
4. Rest for 5 seconds, then roll the head anticlockwise in the same motion.
5. Repeat 3 times.

 

Shoulder roll

For doing a Shoulder roll

1. Stand up straight with the arms lose.
2. Without bending the arms, slowly raise the shoulders and then roll them back in a circular motion.
3. Roll the shoulders backward 5 times and then reverse the movement, rolling them forward.
4. Repeat the sequence 2 times.

 

Behind-head tricep stretch

For doing Behind-head tricep stretch

1. Extend the left arm straight upward, with the elbow close to the head.
2. Bend the left elbow so that the left-hand drops behind the neck.
3. Using the right hand, hold the left upper arm behind the elbow and gently press down, pushing the left hand farther down the back.
4. Hold for 10 seconds, then rest for 5 seconds before repeating with the right arm.
5. Repeat 2 more times.

 

Standing hip rotation

For doing a Standing hip rotation

1. Stand with the feet shoulder-width apart and place the hands on the hips.
2. Slowly move the hips forward, then rotate them clockwise for 3 rotations.
3. Bring the hips back to the center and then repeat the movement anticlockwise.

 

Standing hamstring stretch

For doing Stretching hamstring stretch

1. Stand up straight. Keeping the right foot flat on the ground, bend the right knee slightly and extend the left leg forward.
2. Flex the left foot, with the heel on the ground and the toes facing upward.
3. Place the hands on the right thigh and lean slightly forward, raising the left toes.
4. Hold for 20 seconds, then rest for 10 seconds. Repeat the movement with the other leg.
5. Repeat the entire sequence 3 times.

 

Quadriceps stretch

For doing Quadriceps stretch

1. Stand upright. For balance, hold onto a solid structure or wall with the right hand.
2. Keep the right leg straight with the foot flat on the ground and bend the left knee, bringing the foot up behind.
3. Take the foot with the left hand and gently press it toward the left buttock, keeping the hips and knees in line.
4. Hold for 30 seconds. After 20 seconds’ rest, repeat with the opposite leg.
5. Repeat the entire sequence 3 times.

 

Ankle roll

For doing Ankle roll

1. Stand with the left foot flat on the ground and the right heel raised so that the pressure is on the toes.
2. Keeping the toes on the ground, roll the right foot in a clockwise direction for 10 rotations, then repeat anticlockwise.
3. Switch to the left foot and repeat the exercise.

 

Child’s pose

For doing Child’s pose

1. Kneel with the toes pointed back, so the tops of the feet lie flat along the ground.
2. Sit back against the heels.
3. Push the buttocks back and lower the chest toward the floor, sliding the arms forward.
4. Hold the stretch for 30 seconds and repeat 3 times, with 10-second rest periods between the stretches.

The child’s pose is a relaxing yoga position after doing stretching exercises. 

After discussing various stretching exercises we will proceed towards Yoga poses. The poses described below are category-wise, i.e, for beginners, intermediate and advanced.

Yoga poses for fitness

Yoga enhances your body flexibility, energy level, strength, and in addition also reduces the level of stress. Yoga also aids in weight management.