Stretching is a universally beneficial practice that caters to the needs of every body. Regardless of age, fitness level, or daily routine, a full body stretching routine can bring a wealth of advantages. From increased flexibility to reduced muscle tension, this guide will provide you with an effective and accessible full body assisted stretching routine that can be tailored to suit the unique needs of your body.
Start with neck stretches:
Begin your routine with gentle neck stretches. Slowly tilt your head forward, backward, and from side to side. This helps alleviate tension in the neck and shoulders, especially for those who spend long hours at a desk.
Shoulder and upper back stretch:
Extend your arms in front of you, clasp your hands, and round your upper back while pushing forward. This stretch targets the shoulders and upper back, relieving tightness from poor posture.
Arm and chest opener:
Extend your arms out to the sides and gently push your chest forward. This opens up the chest and stretches the arms, ideal for countering the effects of hunching over screens or steering wheels.
Spinal twist:
Sit or lie down with your legs bent. Gently twist your torso to one side, using your hand to apply light pressure. This twist stretches the spine and lower back, promoting spinal health.
Seated forward fold:
Sit with your legs extended and reach forward to touch your toes. If you can’t reach your toes, that’s perfectly fine. The goal is to feel a stretch in your hamstrings and lower back. Breathe deeply to deepen the stretch gradually.
Hip flexor stretch:
Kneel with one leg in front and the other extended behind you. Gently push your hips forward to stretch the front of the hip. This is especially beneficial for those with tight hip flexors from sitting for extended periods.
Quadriceps stretch:
Stand or lie on your side, bending one leg and bringing your heel toward your buttocks. Hold your ankle and gently pull to feel a stretch in your quadriceps. This is essential for those who engage in physical activities or suffer from knee issues.
Calf stretch:
Stand facing a wall, placing your hands against it. Step one foot back and press the heel into the ground while keeping your knee straight. This stretch targets the calf muscles, crucial for mobility.