You can perform stretches anytime and anywhere, and they will provide you with more energy for your regular activities. Increasing range of motion and encouraging muscle relaxation can also help ease back and neck discomfort.
One of the flaws of gym goers is not stretching before and after their workouts. The body must be made aware that it is about to leave a state of rest and movement. Therefore, before you start, it is important to warm up your body with small movements and you should reserve muscle relaxation for the last minutes of your training.
Quick stretching exercises to do at home or in the office
These exercises are very easy and will not take much time. If you are already training, you will have no problem implementing them as well.
Start on your hands and knees with your hands under your shoulders. Next, come onto your tiptoes and heels with your hands, then step your feet back until you’re in a plank position. Bend your elbows lowering your body. Then slowly rise back to the starting position.
2. Vertical rows
Grab a 6 to 15 pound weighted barbell (or dumbbells of equivalent weight) with an overhand grip, hands shoulder-width apart. Stand with your feet shoulder-width apart. Exhale as you bend your elbows out to the sides to raise the weighted bar to shoulder height. Then, inhale as you slowly lower the bar to the starting position to complete one rep.
3. Front bar risers
Grab a 6 to 15 pound weighted barbell with an overhand grip, hands shoulder-width apart. Stand with your feet shoulder-width apart. Keeping the arms as straight as possible (without locking the elbows), exhale as you raise the weighted bar until it is higher than your shoulders. Next, inhale as you slowly lower the bar to the starting position to complete one rep
4. Chest flies
Lie down on the floor or on a bench and bend your knees. Grab two small weights and spread your arms out to the side. Raise the weights above your chest, then spread your arms out again. This exercise will tone your arms and also improve your body posture.
5. One-Arm Dumbbell Lifts
Grab a 5-10 pound dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your knees slightly bent, hold the dumbbells in front of your thighs with the palms of your hands facing your thighs. Keeping your arms straight with a slight bend in your elbow, exhale as you lift the left dumbbell straight out in front of you until it’s just above shoulder height. Inhale and slowly lower the left arm to the starting position, then repeat on the opposite side to complete one rep. Keep alternating.
6. Overhead Sweaters
Grab a 5-10 pound dumbbell in each hand and lie on your back on a mat or bench. Extend both arms and hold the weights directly above your chest, palms facing your feet. From this position, lift both weights overhead and lower them toward the floor without touching them. Next, engage your chest and lift the dumbbells back to the starting position. He is a representative.