After a long day of work, meetings, working out, and doing many other duties, your body needs some relaxing stretching exercises.
Seated forward fold
These relaxing stretching exercises are fantastic for stretching your spine, glutes, and hamstrings.
- To put it to the test, take a seat on the ground and extend both legs in front of you, feet flexed.
- Sit up straight and extend your arms straight up.
- Slowly bend forward with a long flat spine, curving the back after you’ve reached your limit.
- Hold for 30 seconds before releasing and resuming sitting up one vertebra at a time.
- Set your feet apart. Stand tall with your shoulders rolled back.
- Inhale deeply and relax your arms.
- Bend forward and bend your knees sufficiently to bring your palms flat to the floor and your head placed against your knees as you exhale.
- As you lower your head, feel your spine stretch.
- To deepen the stretch, try straightening your legs for these relaxing stretching exercises.
- Get down on your hands and knees and begin on your hands and knees.
- Sit your hips back towards your heels and walk your hands as far forward as you can with your palms flat on the floor.
- Deepen the stretch by lowering your head to the floor via your elbows.
- To deepen the stretch, push your armpits on the floor to extend your chest and shoulders even further.
- You should hold this stance for at least 30 to 60 seconds.
Stretching the hip flexors when squatting
These relaxing stretching exercises focus on the muscles of the hips, quadriceps, and glutes.
- Kneel on your left thigh.
- Maintain a bent right knee and a flat right foot on the floor in front of you.
- Lean forward and extend your left hip toward the ground.
- Hold this stretch for 30 to 60 seconds before switching legs and repeating the stretch on the opposing side.
This stretch focuses on the piriformis muscle, which extends from the base of your spine to the top of your thigh bone. This muscle has an impact on how well your hips, back, legs, and buttocks move.
- Begin by sitting on the floor with your legs outstretched in front of you.
- Lift your left leg and rest your left ankle on your right knee while keeping your right leg level on the floor.
- Lean forward with a slight arch in your back until you feel a stretch in your buttocks.
- Hold for 30 seconds, then switch to your right leg on your left knee.
- Stand with your feet hip-width apart and your knees softly bent.
- Wrap a towel, belt, or resistance band around your back.
- Raise your arms behind you as far as you can without being out of breath.
- As you rise, pull your shoulders back and together. keep this position for 20 seconds.