7-Minute Full-Body Stretching Routine that Everyone Needs

 Having a proper stretching routine is tremendously important for muscle health and general wellness. It can help increase your blood flow to the muscles, which will keep the muscles strong and healthy. Flexibility is another by-product of stretching. So, if you’re aiming for overall fitness, flexibility, and muscles-relief, here’s a 7-minute full-body daily stretching routine for you.

This Routine will be great for you to do first thing in the morning, before bed, or even after a workout. This quick and basic stretch routine targets your whole body. Interestingly, this Routine doesn’t need any extra equipment. However, make sure you have some space around you and a soft surface like a yoga mat or a rug underneath. Also, keep in mind that you don’t stretch to the point of pain. Try to keep your nerves relaxed and take deep breaths. Now before further ado, let’s get straight to the article. 

Body stretching Routine that everyone needs

Neck Roll

It is an energetic stretching exercise for your neck and cervical spine. It relaxes and stretches the neck muscles easing any discomfort or stiffness in your neck.

Start by keeping your head straight and your gaze forward,

Now gently tilt your head to the left and start rolling it back to the right and then down.

Bring your head up to the starting position and do it 2-3 times.

Shoulder Roll

This exercise helps alleviate the accumulated stress and tension in the shoulders. It relaxes the shoulder muscles and helps to ease stiffness in a particular area.

Start by shrugging your shoulders as high as you can. Open your feet nice and wide and take a deep bend in the knees. Now roll those shoulders back and forth, forming nice big circles. Lastly, clasp your hands behind you and stretch your shoulders as much as you can.

Arm Stretch

Arm stretching helps to ease soreness and discomfort in the upper part of the body. It improves flexibility and reduces shoulder tension.

  • Stretch out your right arm at the length of your shoulder. 

  • Position your right hand at an angle of 90 degrees. 

  • Stretch your fingers in the above and below directions with the help of your left hand. 

  • You have to do it for at least three deep breaths on both arms.

Chest Stretch

Chest stretches help relieve your upper back pain, improve your breaths, and reduce your fight or flight mechanism. The best part about this exercise is that you can do it in almost any position.

  • Stand in the corner of your house and place your hands against the wall. 

  • Push the wall by bending your right knee and leaning into the corner.

  •  Hold this position for 30 seconds on each side.

  •  Repeat the procedure for 1 minute.

Upper Body Stretch

Upper body stretch will help with the flexibility and the strength of the joints. It will also release tension and help build the muscles against any unforeseeable injury.

  • Open your legs one foot wide and bend your upper body against the floor.

  • You can hold your hand above your head.

  • Now rock from side to side by swinging from left to right and vice versa.

  • Hold this position for 30 secs on one side and then the other by holding either your toes or the ankle.

  • Let the upper body loose and let the legs Stretch.

  • Another way to do this Stretch is as follows.

  • Place your arms on the floor right in front of your feet.

  • Now take a deep bend in the knees keeping your chest as close to your quads as possible.

  • Get up without leaving your position.

  • Bicycle your legs by moving them forward and backwards.

Tabletop position

Come down into a cat position by placing your hands on the floor.

Now do a nice and deep arch to the point of stretching.

Press that back towards the ceiling.

Repeat the procedure thrice by inhaling and exhaling.

Hip Stretch

A lot of women suffer from hip pains esp. the older ones. 

  • Hold the position as mentioned earlier.

  • Now come to the center and move forward.

  • Move back and roll those hips in big circles for 1 minute on each side.

  • You can also do a child’s pose and move your hips back and forth.

  • Repeat the procedure as long as you want.

Lower Back Stretch

Lower back stretch ensures the load on the joints is released. It also helps in the general fitness and health of the entire body.

  • Lie on your back, keeping your legs straight against the floor.

  • Now bend your right knee to your stomach using your hands.

  • Do the same with the left one.

  • You can also bicycle your legs back and forth.

  • Make sure your lower back is nice and flat.

  • Another way to Stretch the lower back;

  • Lie on your back and drop the left leg over the right one.

  • Put your hands and arms in a T position. 

  • Look across to your right through your left shoulder. 

  • Press your shoulders against the floor and keep hold of the position for 60 secs on each side. 

  • Finally, finish it off by sitting straight on the floor, crossing both legs. Stretch your arms up in the air and then join them both in a yoga pose. Sit in that position for 5 minutes and take deep breaths by inhaling and exhaling.

Final Thoughts

Stretching has proved to be beneficial not just for young adults but for older people as well. It is easy to do, requires almost no equipment, and can be done anywhere. Your life quality is guaranteed to be improved by incorporating a stretching routine in your life. However, please don’t forget to consult a doctor or a physiotherapist before doing these exercises. If you’re someone who had had surgeries before or had suffered a joint issue, these exercises are not for you.

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