Many of us spend long hours sitting , this is leading to muscle imbalances, stiffness, and reduced flexibility. Stretching helps counteract these issues by promoting better posture, improving muscle elasticity, and increasing range of motion. It can alleviate muscle tension, reduce the risk of injuries, and enhance athletic performance.
Moreover, stretching has been shown to have a positive impact on mental health. It can help relieve stress, promote relaxation, and improve overall mood, and improve productivity at work.
Here are some of the best and easy-to-follow stretches suitable for all ages, especially for those who sit all day:
- Seated Forward Fold: Sit tall on a chair, extend your legs in front, and slowly reach forward towards your toes, keeping your back straight. Feel the stretch in your hamstrings and lower back.
- Standing Side Bend: is a basic standing pose that stretches the spine and obliques and promotes better posture. This pose also strengthens the legs. Stand tall with feet and legs together and reach both arms straight up overhead as you inhale. Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right. Inhale to return arms overhead to centre and exhale as you repeat on the left side.
- Neck Stretches: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds and repeat on the other side. You can also try chin tucks by bringing your chin towards your chest and holding for a few seconds.
- Seated Spinal Twist: Sit with your feet flat on the ground and gently twist your upper body to one side, using the armrest or back of the chair for support. Hold for a few seconds and repeat on the other side.
- Shoulder Rolls: Roll your shoulders forward in a circular motion, then reverse the direction. This helps relieve tension in the neck and shoulders.
- Seated Hip Opener: Sit at the edge of your chair and cross one ankle over the opposite knee. Gently press down on the crossed knee to feel a stretch in the hip. Hold for a few seconds and switch sides.
*Remember to always listen to your body and never push yourself too far. Start with gentle stretches and gradually increase intensity as you feel more comfortable. These stretches are suitable for all ages and physical activity.
