Simple daily stretching exercises from a New York University physical therapy professor.
These flexibility exercises will help you avoid muscle stiffness, increase flexibility, and reduce the risk of injury. Do them daily. If you sit a lot, do them several times a day.
And remember that you should not exercise if you feel pain or have problems with your muscular system.
Before you start stretching, you need to get into the right position:
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First, sit on a firm surface. Transfer your body weight to your sciatic bones so that your spine assumes its natural position. Bring your chin back and down so that your neck is in line with your back.
1. Stretch your neck
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Turn your head to the right and stay in this position for 30-60 seconds. Return your head to its original position and turn to the other side.
2. Head tilt
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Tilt your head to the right. Place your right hand on the left side of your head, next to your ear, and press gently. Pull your left hand toward the floor. Hold this position for 30-60 seconds and then switch sides.
3. Trunk rotations
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Cross your arms over your chest. Turn your body and head to look behind your right shoulder. The pelvis remains in place and does not move. Hold this position for 30-60 seconds and repeat on the other side.
4. Back stretch
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Place your palms on your knees. Slightly arch your back. A small bend will be enough to stretch out stiff muscles. Hold the pose for 30-60 seconds.
5. Side to side push-ups
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Raise your right arm. Lean to the left while stretching the right side of your body. Hold the pose for 30-60 seconds and repeat on the other side.
6. Forward bend
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Bend forward, lying with your belly on your knees. Your arms hang freely, with your neck straight. Hold the pose for 30-60 seconds.
7. Triceps and shoulder stretches
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Raise your right elbow above your head, place your forearm behind your back, with your palm on your shoulder blade in front of your middle back. Place your left hand behind your back at waist level. Press your elbow against your waist, stretch your forearm along your back, palm facing out. If possible, connect the fingers of both hands. Hold this position for 30-60 seconds and switch hands.
8. Stretch the quadriceps
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Stand up straight. Bend your right knee and grab the ball of your foot with your right hand, pressing your heel into your buttock. Don’t push your right hip too far forward—it should be about the same height as your left hip. Feel the stretch in the front of your thigh. Hold for 30-60 seconds, holding onto a wall or the back of a chair if you lose your balance. Repeat with the other leg.
9. Stretch the muscles of the lower leg
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Approach the wall and place your palms on it. Place your right foot close to the wall so that the toes of your feet are resting on it. Step back with your left leg. Bend the knee of your right leg and pull it toward the wall. Keep your left leg straight with your heels flat on the floor. You should feel the muscles in your left leg stretching. Hold the pose for 30-60 seconds and repeat with the other leg.
10. Stretch the hip flexor muscles
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Lie on the floor on your back and stretch your legs. Bring your right knee to your chest, put your hands on it and bring it closer together. Hold the position for 30-60 seconds and then switch legs.
11. Back thigh stretch
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Lie on the floor on your back. Bend your left leg at the knee and place your foot on the floor. Straighten your right leg and lift it up. The angle between your hip and body should be 90 degrees or less. Hold the pose for 30-60 seconds and repeat with the other leg.
12. Stretching the chest muscles
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Lie face up on the floor. Lift and bend your left leg at the knee. Place the ankle of your right foot on the knee of your left foot. Bring your left knee closer to your body, feeling the stretch in your right gluteal muscle. Hold the pose for 30-60 seconds and repeat with the other leg.
Simple chair stretches can be done at the desk every two to three hours, and floor exercises can be left for home practice.
