Stretching before and after exercise and intermittently throughout the day has many benefits. The Mayo Clinic lists increased flexibility, improved circulation, better range of motion and stress relief as a few reasons to stretch. It is best to do warm-up exercises before stretching. Muscles stretch further when they are warm.
Upper Body Stretches
Upper body stretches are most beneficial after an exercise that elevated your heart rate for more than five minutes.
One way to stretch your triceps and side is to stand and raise your right arm. Bend your arm, dropping your hand behind your head. Reach for your opposite shoulder blade. With your other hand, gently pull your elbow to your back. Repeat this stretch with your other arm.
To do an upper body stretch that works the back of your shoulder, stand with your right arm out to the side. Then, reach it across your upper body. Gently hold your right elbow with your left hand, pulling your right arm to your chest. Repeat this stretch with your other arm.
Lower Body Stretches
Some muscles on your lower body that should be stretched include your quadriceps, hamstrings and calves. One way to stretch your quadriceps is to stand with your right heel raised behind you. If you can, use your right hand to hold your right ankle. Do not arch your back and do not pull your left leg behind your right leg. After holding this stretch for 30 to 60 seconds, switch legs.
To stretch your calf muscles and hamstrings, lie on your back and bend your knees. Press your back onto the floor. Lift one leg into the air. Gently straighten it. If you do not feel a stretch behind your knee, slowly pull your leg toward your body. Hold this stretch for 30 to 60 seconds. Keeping your leg straight in the air, point your toe and then make your foot flat. This stretches your calf muscle. Hold this stretch for 30 to 60 seconds, also. Repeat this stretch with your other leg.
Back Stretches
Sleeping in an awkward position, standing too long or sitting in an uncomfortable chair for a long time can cause back spasms, cramps or pain. Stretching your back throughout the day can help avoid back problems. It is wise to consult a physician if back pain persists.
One simple way to stretch your lower back is to put both hands on your hips and gently bend backward. This is a stretch that just takes a few seconds, but it has long-term benefits. A stretch that targets your upper back is just as simple. Put your hands on the back of your head. Carefully push your shoulder blades apart and together.
Neck Stretches
Another stretch you can do throughout the day is a neck stretch. Neck stretches help prevent headaches and backaches. Facing forward, tilt your head so that your chin is touching your chest. Raise your head, and then tilt your head to the right side so your right ear is touching your right shoulder. Tilt your head back up. Repeat this stretch to your left side.
