There are various body stretching exercises that can be done easily at home. Since almost all body flexibility exercises do not require any kind of special equipment, you get the same efficiency at home as would get at a gym. Here is a list of the best body stretching exercises:
This exercise work on your muscles like no other exercise can. The Gluteus maximus, a large muscle of the butt, gets engaged the most in this exercise when you bend into a squat position. This exercise is often suggested to people whose bodies have become inflexible due to a bad lifestyle or long working hours. Apart from improving your body flexibility, it also gives strength to your lower back.
Spread a mat and lie on it bending your knees and placing the feet flat with a hip-wide distance.
Press your feet into the floor; while doing it, ensure that your arms lay by your side.
Raise your buttocks and make a straight line with your body, from shoulders to knees.
Now, squeeze your buttocks while your shoulders should remain on the mat.
Lower down your buttocks slowly on the ground.
Take a rest of at least one minute and then repeat the process.
Sets and Reps: With a rest of a few minutes in between, you can do 3 sets of 15 reps. Once you get comfortable with the exercise, you can increase the sets and reps.
This is an exercise to stabilize your spine. However counter-intuitive it might sound, you first need to learn how to make a right erect position before you start pushing your limits. For that, draw-in manoeuvre works the best. Once your spine gets stabilized, this exercise will help in stretching the transversus abdominis – a muscle present on the front and the back side of your abdomen.
Spread a mat, lie on it with your back towards the mat.
Bent your knees while your feet should stay flat.
Take a deep breath and rest your arms by your sides.
When you will breathe out, pull your belly button towards your spine. This step will make your abdominal a little tighter. Ensure that your hips stay still while you stay in the position.
Gradually, get back in the starting position and repeat the same process.
Sets and Reps: Hold the draw-in manoeuvre position for at least 5 seconds. You can repeat it 5 to 7 times. Once you feel that you have gained an erect position, you can leave this exercise to start performing other flexibility exercises.
This exercise is very famous for releasing tension from your muscles. An exercise for beginners
, it will help in stretching the upper part of your body.
Spread a mat and get onto your knees while making a hip-wide distance between your knees.
Arch your back and pull your belly button towards your spine.
Gradually, relax your muscles and allow your abdomen to come towards the floor.
Return to the position from where you started and repeat the same process.
Sets and Reps: You can repeat cat stretches 3 to 5 times, twice a day.
Probably the most famous of all body flexibility exercises is the jump rope. In fact, many of us used to do this in our childhood without knowing its benefits. So, this exercise will not only give you nostalgia but will also make your body flexible. Before starting the exercise, just make sure that you have bought a rope of the correct size. To check if the rope is of the correct size or not, stand on its centre with clubbing your feet together. After that, pull the handles of the rope straight up. If the handles are reaching your shoulder’s height, they are of the correct size. If they are going above that or not reaching the height, you should choose a different size.
Stand erect and make a hip-wide distance between your feet.
Your elbows should be bent at an angle of around 45 degrees.
To make a jump, start with pushing off from your feet’s balls. Make sure that you jump just high enough that a rope can get cleared under your feet.
Swing the rope at the same time you make the jump. Use your wrists, instead of using your arms, to swing the rope. Initially, you might find it easier to swing the rope with your hands but over time, you will realize that you can swing the rope just with a small flick of the wrist.
While you land, bent your knees slightly to minimize the impact of bending.
Sets and Reps: If you are a beginner, start with jumping for around 30 seconds or 50 repetitions. You can do up to 3 to 4 sets. Increase this number once your body starts getting comfortable.
If your neck and shoulders are inflexible, shoulder rolls are an easy and gentle flexibility exercise for that. It releases the tension and relieves pain. The best part is that you can implement it even in your office cubicle.
Stand straight and make a hip-wide distance between your feet.
Place your arms to your side and relax a bit.
Start rolling your shoulders up and down.
While you start moving your shoulders, your thumbs should point forward.
As you finish the move, your palms should point forward while your elbows should be slightly bent.
Reverse the direction of shoulder movement and repeat the process.
Sets and Reps: Start with doing only one set of 30 seconds circles in each direction. You can increase the time and set once you master this exercise.