Essential Stretches You Should be Doing Daily

While you may set goals to exercise every day, many of us find that day to day life can often get in the way. With our busy modern lives, some days it can be almost impossible to find time to hit the gym or head out for a nice, long walk. Although this is completely understandable, if you want to maintain your flexibility and optimize your overall health, there are some essential stretches that you should be doing daily. These stretches only take a few minutes and you can do them at any time of the day, so you can avoid feeling guilty if you skip the gym or minimize the risk of injury if you’re planning an intense exercise session. 

Quad Stretches:

This status stretch works the hip flexor and thighs. You will need to focus on keeping your tailbone tucked and core tight. You should keep your knees in alignment with your hips and each other. Stand with feet hip width apart and lift your right leg up, moving your heel towards your bottom. Use your right hand to gently pull your foot closer to your bottom. Repeat with your left leg and left hand. This exercise can be interspersed with leg swings, bringing your foot forward and swinging it back to increase the stretch and range of motion. You can also swing your legs side to side crossing over your standing leg. Perform each exercise ten times on each side. 

Trunk Twists:

This stretch can help you to improve your spinal mobility, stretching your shoulders, forearms and upper back. This is particularly important if you have a static job, where you tend to spend most of your day, sitting in front of a computer. This exercise does take a little practice, particularly if you lift when you’re at the gym. With your palms facing down, extend your arms out in front of you. Cross your right arm under your left. Keep your elbows as close together as you can and bend your elbows to bring the backs of your hands together. If you want a deeper movement, work your palms into a prayer stance without moving the elbows. Raise your elbows slowly keeping them inline with your chin. When your arms are in position, stand with your feet at hip width and while staying facing forward twist to the left. The aim is to only move your trunk and stabilize your core. Return to the fully facing forward position and twist to the other side. Repeat five times and then change your arms to cross your left arm under your right and repeat the stretch five times. 

Cow/Cat Stretch:

This beginner yoga pose is a great stretch to promote spine flexibility. The movement works your entire spine, helping you to stay limber and prepared for your everyday activities and tasks. If you don’t have the flexibility to try this position on all fours, you can do the same movement sitting in a chair with your hands resting on your thighs. Start on your hands and knees. Keep the tops of your feet resting on the floor and your spine in a flat back, neutral position. Try to keep your shoulders in alignment with your wrists and your knees aligned with your hips with your shins hip width apart. Take a deep breath in and as you inhale, extend from your pelvis through to your collarbone. Roll your shoulders down and engage your upper back to create a slight bend in your back. Look up or out. As you exhale, round your spine and tuck in your tailbone, releasing your head and neck towards the ground, allowing your chin to drop towards your chest. 

Supine Twists:

When your glutes are tight, it can lead to pain in your lower back. This stretch pulls the lower back and glutes to improve strength and help to mitigate any pain. Lie on your back and extend your legs. Extend your arms into a T. Bend one leg so your knee is pointed up. Lightly hook the toes of your bent leg under the knee on your straight leg. Guide your bent knee across your body towards the outside of your hip on your straight leg. Turn your head towards your arm on the same side as your straight leg. Hold the position for five breaths and then repeat on the other side. Finish with a full body stretch, reaching your arms above your head, extending your legs to elongate your body. The aim is to feel as if your arms and legs are pulled in opposite directions. Press your lower back into the floor and pull in your lower ribs to counter arching in your back. Hold this position for ten seconds and then relax. With your arms and legs still extended, contract your whole body, hold for five seconds before you release. Take a breath and then repeat the stretch. Most experts recommend getting at least 150 minutes of moderate intensity exercise per week, but sometimes it can be tricky to fit this into your schedule. However, if you perform these stretches every day, you can increase blood flow and improve your ability to perform daily activities. You will also ensure that you improve your flexibility, decreasing risk of injury when you do perform physical activities. Although these exercises only take a few minutes each day, you can help your joints through their full range of movement, enabling your muscles to work at their most effective. It is a good idea to stretch every morning, but you may find stretching mid way through your day can help you to maintain your focus and avoid that mid afternoon energy slump. You could even find that you no longer need that extra cup of 3pm coffee that is compromising your sleep. So, whether you’re a regular gym bunny, keen walker or have a more static lifestyle, incorporating these essential stretches into your daily routine is sure to offer some excellent health and wellness benefits.