The following are the must do 20 stretches, with their benefits and the video links.
- Neck Stretch
Details: Gently tilt your head to one side and hold for 10-15 seconds, then repeat on the other side.
Benefits: Helps to relieve tension in the neck and shoulders, improves range of motion, and reduces headaches.
Video Link: https://www.youtube.com/watch?v=2NOsE-VPpkE
- Shoulder Stretch
Details: Interlock your fingers behind your back and lift your arms up, keeping your elbows straight.
Benefits: Stretches the shoulders and chest, improves posture, and reduces tension in the upper back.
Video Link: https://www.youtube.com/watch?v=6jHsraw2NIk
- Tricep Stretch
Details: Reach one arm overhead and bend the elbow, placing your hand on your upper back. Use your other hand to gently pull your elbow towards your head.
Benefits: Stretches the triceps, improves flexibility in the shoulders and upper back, and can help alleviate tension headaches.
Video Link: https://www.youtube.com/watch?v=zzvDO56B0HE
- Chest Stretch
Details: Stand with your arms out to your sides, palms facing forward. Slowly bring your arms back, squeezing your shoulder blades together.
Benefits: Stretches the chest muscles, improves posture, and can alleviate tension in the shoulders and upper back.
Video Link: https://www.youtube.com/watch?v=NePr1XKRTLU
- Bicep Stretch
Details: Extend one arm out in front of you and use your other hand to gently pull your fingers back towards your forearm.
Benefits: Stretches the biceps, improves flexibility in the arms and shoulders, and can help prevent elbow and wrist injuries.
Video Link: https://www.youtube.com/watch?v=QY4gCIYbGQk
- Spinal Twist
Details: Sit with your legs out in front of you and twist your torso to one side, using your opposite hand to brace yourself on the ground.
Benefits: Stretches the spine, improves digestion, and can help relieve lower back pain.
Video Link: https://www.youtube.com/watch?v=4faLXO2bLFU
- Hamstring Stretch
Details: Sit on the floor with your legs out in front of you and reach forward towards your toes.
Benefits: Stretches the hamstrings, improves flexibility in the legs, and can help alleviate lower back pain.
Video Link: https://www.youtube.com/watch?v=2SdMmx_sLNc
- Quadriceps Stretch
Details: Stand with one foot in front of the other and lift your back foot up towards your buttocks. Use your hand to gently pull your foot towards your buttocks.
Benefits: Stretches the quadriceps, improves flexibility in the legs, and can help prevent knee injuries.
Video Link: https://www.youtube.com/watch?v=BhQimqvU1tM
- Calf Stretch
Details: Stand facing a wall and place your hands on the wall. Step one foot back and press your heel into the ground.
Benefits: Stretches the calf muscles, improves flexibility in the legs, and can help prevent ankle injuries.
Video Link: https://www.youtube.com/watch?v=y01ri_43G50
- IT Band Stretch
Details: Cross one leg in front of the other and lean to the side, keeping both feet on the ground.
Benefits: Stretches the IT band, improves flexibility in the legs, and can help prevent knee and hip injuries.
Video Link: https://www.youtube.com/watch?v=MO2ZNz03YEI
11. Seated Forward Bend
Details: Sit on the floor with your legs extended in front of you. Reach forward and try to touch your toes.
Benefits: Stretches the hamstrings and lower back. Calms the mind and relieves stress.
Video Link: https://www.youtube.com/watch?v=T8sgVyF4Ux4
12. Child’s Pose
Details: Kneel on the floor with your toes together and your knees hip-width apart. Lower your hips back toward your heels and stretch your arms forward.
Benefits: Stretches the hips, thighs, and ankles. Calms the mind and relieves stress.
Video Link: https://www.youtube.com/watch?v=2MJGg-dUKh0
13. Butterfly Pose
Details: Sit on the floor with the soles of your feet together and your knees pointing outward. Gently press your knees down toward the floor.
Benefits: Stretches the inner thighs and hips. Relieves menstrual discomfort and improves circulation.
Video Link: https://www.youtube.com/watch?v=kL-81iBucXo
14. Pigeon Pose
Details: Start in a plank position, then bring your right knee forward and place it behind your right wrist. Lower your body down to the floor.
Benefits: Stretches the hips, thighs, and glutes. Relieves tension in the lower back and improves flexibility.
Video Link: https://www.youtube.com/watch?v=0NvqT1j3000
15. Happy Baby Pose
Details: Lie on your back and bring your knees up toward your chest. Grab the outsides of your feet with your hands and gently pull your knees down toward the floor.
Benefits: Stretches the hips, thighs, and lower back. Relieves stress and promotes relaxation.
Video Link: https://www.youtube.com/watch?v=Ppku7i3ypGM
16. Lizard Pose
Details: Start in a plank position, then bring your right foot to the outside of your right hand. Lower your left knee to the floor and extend your left leg behind you.
Benefits: Stretches the hips, thighs, and groin. Improves flexibility and balance.
Video Link: https://www.youtube.com/watch?v=-6MGjYmHdYQ
17. Cow Face Pose
Details: Sit on the floor with your knees bent and your feet flat. Cross your right leg over your left leg, then bring your right foot to the outside of your left hip. Extend your left arm up and bend your elbow, then bring your right arm behind your back and clasp your hands together.
Benefits: Stretches the hips, thighs, and shoulders. Improves posture and balance.
Video Link: https://www.youtube.com/watch?v=d_dh_DwDr84
18. Frog Pose
Details: Start on your hands and knees, then slowly bring your knees out to the sides until your thighs are parallel with the floor. Keep your ankles in line with your knees.
Benefits: Stretches the hips, groin, and inner thighs. Improves flexibility and relieves tension in the lower back.
Video Link: https://www.youtube.com/watch?v=bxO4MK8YDWE
19. Cobra Pose
Details: Lie face down on the floor with your hands beneath your shoulders. Lift your upper body off the floor, keeping your arms straight.
Benefits: Stretches the chest, shoulders, and abdomen. Strengthens the spine and improves posture.
Video Link: https://www.youtube.com/watch?v=jwoTJNgh8BY
20. Butterfly Stretch
Details: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet and bring your heels toward your body.Using your elbows, gently push your knees toward the floor. Hold the stretch for 20-30 seconds, breathing deeply. Repeat for 3-5 repetitions.
Benefits: Stretches the inner thighs, hips, and lower back muscles. Can help relieve sciatica pain and menstrual cramps. Improves flexibility and mobility of the hip and knee joints. Helps reduce stress and anxiety.
Video link: https://www.youtube.com/watch?v=4J7kbCmPScQ
