It can be easy to forget stretching in our increasingly busy lives, even if you’re prioritising your exercise regime. However, the sedentary nature of our modern lifestyles mean that our bodies are prone to joint pain and stiffness. Accordingly, the benefits of stretching should not be ignored!

Stretching is beneficial for increasing flexibility or range of motion, relief from muscle pain or stiffness, improving balance and mobilising or recovering our bodies from exercise.

Below, I’ve detailed 8 of the best “bang for your buck” stretches or exercises to target your entire body. There are no excuses because these can all be done from home. Let’s start from head to toe!

Neck Side Bend Stretch

Targets: Neck and upper back (trapezius)

Benefits: This stretch can alleviate any stiffness or pain in the neck or upper back and can increase your range of motion.

Instructions:

• Stand tall, head upright, and place your right hand on your left ear (with your right arm over your head).
• Gently pull your head toward your right shoulder until you feel a stretch. Hold for 30 seconds.
• Then rest and repeat 2 more times. Switch and do the same on the opposite side.

Wall Angels

Targets: Shoulders (deltoids), rotator cuffs (infraspinatus, teres minor) and upper back (rhomboids, trapezius)

Benefits: This exercise mobilises the shoulder joint. It strengthens the muscles that hold your shoulders back, improves posture and can increase your range of motion.

Instructions:

• Stand next to a wall and lean against it. Have your feet out from the wall for support.
• Position yourself so that your butt is touching the wall and you are trying to flatten your lower back somewhat against the wall.
• Have your shoulders against the wall with your arms up so that your elbows are at shoulder height.
• Pull your chin in and make a double chin as you put your head against the wall also.
• Making slow, smooth and controlled movements, move your hands up as high as you can manage. If your posture is compromised (ie – your elbows/hands or back come off the wall) do not go any further.
• Slowly move your arms up and down.

Floor Pec Stretch

Targets: Chest (pectoralis major, pectoralis minor), shoulders (deltoid)

Benefits: This stretch can counteract poor posture by lengthening the pectoralis major and minor muscles.

Instructions:

• Lie on your stomach and begin with your arms stretched wide, perpendicular to your mat.
• Bend your left elbow toward the ceiling and press your left palm into the floor. Lift and bend your left knee. Reach that left leg over the right as if you are going to touch the left foot to the floor. Keep that right shoulder glued to the ground and feel the stretch.
• Hold for 30 seconds and switch to the opposite side.

Thread the Needle Stretch

 

Targets: Upper back (trapezius) and rotator cuffs (serratus anterior)

Benefits: A great stretch that loosens the muscles and relieves tension in the upper back and rotator cuffs. The twisting motion also helps gently stretch out the lower back.

Instructions:

• Start in a neutral position on all fours, keeping your hands under your shoulders and your knees under your hips. Tuck your toes under.
• Open up your chest to the right as you extend your right arm toward the ceiling. Direct your gaze toward your raised hand.
• Begin to move your right arm under your chest toward the mat. Your torso should naturally shift to face downward. Keep both knees and your left arm grounded for support.
• Continue to slide your right arm onto the mat, allowing your right shoulder to rest on the mat. Rest the right side of your head on the mat. Continue shifting your right fingertips to the left until you feel a stretch.
• Hold the pose for 30 seconds, focus on your breathing and repeat on the other side.

Cat Cow Stretch

Targets: Abdominals (transverse abdominus, rectus abdominus), back (erector spinae)

Benefits: Flexing and extending the spine strengthens and stretches the spine and neck; stretches the hip, abdomen and back; improves your posture and balance and can help improve circulation in the discs in your back.

Instructions:

• On all fours, your knees should be hip width distance and your hands should be directly below your shoulders. Begin with a neutral spine.
• Cow Pose: Inhale as you drop your belly and lift your gaze and your tailbone towards the sky. Ensure to relax your shoulders away from your ears.
• Cat Pose: As you exhale, slowly tuck your chin towards your chest, lift your mid-back towards the sky and scoop your tailbone under. Release your head toward the floor and don’t force your chin to your chest.
• Do at least four rounds of these then return to a neutral spine.

Downward Dog

I’ll preface this one with a disclaimer: should you have any shoulder or neck impingements, I would advise against attempting this stretch as it may exacerbate these injuries. However, if you are injury free this is an excellent comprehensive full body stretch to complete.

Targets: Hamstrings, calves (gastrocnemius), hip flexors

Benefits: Both a flexibility and strength-building move, downward dog stretches your hips, hamstrings and calves while strengthening your quadriceps and ankles. Your upper body is targeted by opening up your chest and shoulders while strengthening your arms and abdominals.

Instructions:

• Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
• Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling and gently begin to straighten your legs, but do no lock your knees.
• Bring your body into the shape of an “A.” Now press down equally through your heels and the palms of your hands.
• Sink your heels toward the floor. Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs or toward your navel.
• Hold for 30 seconds. To release, exhale as you gently bend your knees and come back to your hands and knees.

Glute Bridge

Targets: Glutes, hip flexors

Benefits: This is a great exercise for those who struggle to get those glutes to work and also to keep them in an activated state. The bridging component helps keep tension on the glutes to ensure they keep you in the right position. The glute bridge doesn’t place any pressure on the lower back so this is also a great exercise substitute for people who are unable to squat due to back, hip or knee pain.

Instructions:

• Lay flat on your back with your feet slighty apart.
• Ensure that your knees are at approximately 90 degrees.
• Tuck your hips and raise your butt off the floor and hold.
• You should be able to draw a line from your shoulders to your knees.
• Hold for 30 seconds and then lower your hips back to the ground. Repeat 3-4 times.

Couch Stretch

Targets: Quadriceps, hip flexors (psoas major)

Benefits: The couch stretch is great for opening the hips by stretching out the quads and hip flexors, which relieves tightness and improves hip mobility. The stretch can also strengthen your glutes and core and can alleviate pain in your back, thighs and knees.

Instructions:

• Start in a lunge position with your back foot on the edge of a bench or couch. Ease down that back knee onto a towel or pillow under the knee and directly next to the couch/bench.
• Keep that foot up on the structure and sit back in order to reduce or zero out the angle between the back thigh and calf.
• Try and get your body upright without leaning forward. Feel the stretch.
• Take a deep breath in and hold it. Think about the stretch and how your thoughts will allow you to stretch it that little bit further as you exhale.
• Exhale and try and stretch that little bit more.

An important tip, it may be tempting to push these stretches to your absolute limit, but that’s not the aim of the game here. They are stretches only and you should not feel pain or extreme discomfort during the movement. By completing this stretch routine most days of the week, your body should begin to feel more limber, mobile and flexible within a few short weeks!

Shayla