Stretching is not the most exciting part of the workout routine. But certainly, loosen up you a bit and get ready for your actual workout.
Hence, stretching exercises are crucial yet like a stepping stone for your workout routine. But what if you don’t go to the gym or not into fitness or just don’t like the gym.
30 Second Stretch Routine
Following are some quick 30 seconds stretching exercises which you can perform daily at any time of the day and get your day started.
Stand with wide feet, raise your both arms to shoulder height and move it across the front of your body. Feel the twist in the waist and simultaneously stretch your hands outside. Switch sides and repeat.
2. Lunging Stretch
Stand straight with your back and core tight. Take your left foot ahead of your body and lean forward making sure that back is straight. While leaning forward right leg’s knee should touch the ground while the upper side of the right foot is flat on the ground. It stretches hips, glutes, and quads.
3. Side Bend Stretch
Kneel on the floor with your legs together. Make sure back is straight and the core is tight. Extend your left leg perpendicular to your body. Now extend your right hand over the head and try to reach your left shoulder while your left hand stretching towards left leg which is perpendicular to your body. This exercise is great for core strength, groin muscles, and inner thighs.
4. Triceps Stretch
Stand on your feet with 1-foot distance. Start by raising your right arm over your head, bend your elbow and reach for left shoulder. Now with the help of left shoulder pull back your right elbow. Hold for few minutes and switch between hands. While holding try and breathe normally.
5. Butterfly Stretch
Sit on the floor or the exercise mat with legs folded. Align both of your heels and foot together. Now hold your toes together with your hands and try to touch your knees to the ground giving it a slight movement mimicking a butterfly flutter. This exercise is great for sciatic pain while strengthening your pelvic muscles.
6. Runner’s Stretch
This is an excellent exercise for your back and hamstrings. Sit straight with legs facing outwards. Now bend right leg and tuck inside the left thigh. Lean forward to touch the toe of the straightened leg. If you are unable to touch the toe try bending towards the straightened leg. Do it for each leg for 30 seconds.