For exercise to be beneficial, you have to like it and it has to be safe. If you are a beginner and try an exercise with a high degree of difficulty, you run the risk of getting injured and setting yourself back. This can in turn hurt your self-confidence going forward and make it harder to find the motivation to exercise again. Stretching exercises help lengthen muscles and improve flexibility. These do not cause harm to the body, provided you do them correctly.
Neck Stretches
The neck tends to become sore during the course of a long workday at a desk. You have three stretches to choose from to help relieve stiffness and tension. All of these can be done from a standing or seated position. A neck flexion stretch is performed by bending your neck and moving your chin toward your chest as far as possible. Once in this position, hold for 20 to 30 seconds and slowly release. To do a rotational stretch, look straight ahead; then turn your head to your right side as far as possible. After holding for 20 to 30 seconds, repeat on your left side. To do a head tilt, look straight ahead and slowly lower your head laterally to your right side as far as possible. Hold for 20 to 30 seconds, raise your head and repeat on your other side. To get more emphasis with this stretch, lightly place one hand on the side of your head and gently pull down.
Triceps Stretch
The triceps sit on the back of the upper arms and they have a long, lateral and medial head. A stretch for the triceps is performed from a standing or seated position. Extend your right arm straight above your head, bend your elbow and place your hand flat on your upper back. Keeping your elbow bent, grasp your elbow with your left hand and pull inward until you feel a good stretch on your triceps. Hold for 20 to 30 seconds, slowly release and switch sides.
Shoulder Stretch
A shoulder stretch targets the deltoids, which have an anterior, medial and posterior segment. Begin by moving your right arm across the front of your chest and hook your left forearm around it right above your elbow. Steadily pull inward until you feel a good stretch on your shoulder and hold for 20 to 30 seconds.
Partner Chest Stretch
A partner chest stretch targets the pectoral muscles. Have your partner stand behind you as you raise your arms behind your body. Keeping your arms straight and parallel to the floor, have your partner grasp your hands and push them inward. Once you feel a good stretch in your chest, hold for 20 to 30 seconds and slowly release.
Quad Stretch
Your quadriceps run down the front of your thighs. To stretch them, start in a standing position with your feet together. Lift your right foot off the floor, bend your knee and grasp your foot with both hands. Steadily pull your heel up toward your butt until you feel a good stretch in your quads, and hold. Slowly release the stretch and repeat on your other side.
Hamstring Stretch
The hamstrings sit on the opposite side of the thighs to the quads. Perform a hamstring stretch from a standing position with the aid of a chair. Carefully raise your right leg in front of your body and rest your heel on the chair. Keeping your leg straight, bend your left knee, place your hands on your right thigh lightly and bend forward at the waist. Once you feel a good stretch in your hamstrings, hold for 20 to 30 seconds and switch sides.
Seated Butterfly Stretch
The seated butterfly stretch targets the groins. Begin in a seated position on the floor with your feet placed sole to sole and knees bent. After grasping your feet with your hands, pull them in toward your butt as you place your elbows on the inside of your thighs and carefully push your knees toward the floor. Lean forward slightly as you do this and hold once you feel a good stretch in your groin area.
Wall Stretch
The calves run down the back of the lower legs and consist of the gastrocnemius and soleus. A wall stretch lengthens this muscle group. Face a wall with your legs in a staggered position and hands placed on the wall about chest-high. Keeping your back leg straight, bend your front knee and lean forward until you feel a good stretch in your calf. Hold for 20 to 30 seconds, slowly release and switch sides.
Knee to Chest Stretch
A knee to chest stretch is a corrective exercise for lower back pain. Begin in a faceup position with your legs straight in front of you. Carefully lift your right leg, bend your knee and grasp the back of your thigh. Pull your knee in as close to your chest as possible and hold for 20 to 30 seconds. Slowly release the stretch and repeat on your other side.
Wrist Stretch
The wrists often get victimized by carpal tunnel syndrome from repetitive stress. A wrist stretch helps keep the muscles in the forearm flexible which reduces the risk of this condition. Begin by extending your right arm in front of your body with your palm facing up. Carefully grasp the fingers of your right hand with your left hand and push them down until you feel a good stretch in your forearm. Hold for 20 to 30 seconds, slowly release and switch sides. For a variation, perform this same stretch with your palm facing down.
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