12 Everyday Stretches to Stay Flexible and Avoid Pain

by DailyHealthPost Editorial

stretching

12 Basic Stretching Exercises for Everyone

Begin with proper posture: sit with feet flat on the floor, chin straight, shoulders up and back, and neck in line with the spine. Stretch slowly and methodically. Hold each stretch for 30-60 seconds and repeat 2-10 times on each side.

1. Neck Rotation – can be done sitting or standing

  • Slowly turn your head to the right until you feel a stretch and hold.
  • Return to center, then repeat on the left.

2. Neck Tilt – can be done sitting or standing

  • Keep your opposite arm straight next to your body or hold on to the seat of the chair if you’re sitting.
  • Tilt your head to the right and drape your right arm over your head, near your left ear. Don’t pull but let the weight of your arm aid in the stretch.
  • Hold, then repeat on the left side.

3. Trunk Rotation – done while seated

  • Cross your arms over your chest and look over your right shoulder, rotating at your waist.
  • Hold, then return to center and repeat on the other side.

4. Back Extension – done while seated

  • Raise both arms up over your head close to your ears.
  • Reach up and back as far as you can go.
  • Hold, then return to an upright position.
  • Repeat.

5. Trunk Lateral Flexion – can be done sitting or standing

  • Raise your left arm up next to the left ear. Place your right arm behind you.
  • Bend at the waist to the right side as far as you can go and reach out with your left arm.
  • Hold, then return upright.
  • Repeat on the left side with the right arm up next to your right ear and your left arm behind you.

6. Fold Over – done while seated

  • With your right foot flat on the floor, cross your left leg over your right so your left ankle is resting just above your right knee.
  • Raise both arms straight up next to your ears.
  • Bend at the hips and reach for your toes with both hands. If you can’t reach your toes, go down as far as you comfortably can.
  • Slowly return to upright, pause, and repeat.
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