Let us guess: you’re hunched over your computer every day, working endless hours just to go back home and lie down on your bed scrolling through TikTok. You’re not the only one; about 24 million people use computers at work also are glued to screens at home.
Your body can suffer if you spend all day in the same position. If you don’t have an excellent ergonomic setup, you’re sure to get back pain. Many people complain about tightness in their necks, deadlocked shoulders, and headaches due to improper sitting.
According to studies, regular stretching and mobility exercises help lessen shoulder and neck pain. Additionally, standing up and stretching frequently boosts productivity. Doing a flexibility workout makes your whole body feel at ease.
Stretching and Mobility For Beginners
Here are some simple stretches that might help wake up your body and relax your muscles. You can follow the specified routine or modify it as desired. Stop stretching right away if it hurts or makes you feel uncomfortable. Additionally, it’s critical to stretch in moderation and improve your flexibility over time.
Vertical Stretching
You can do this while standing on an even surface or sitting on a mat. Stretch both arms as high as you can while keeping your back upright. Stay in this position for as long as you’re comfortable. Inhale and exhale slowly and deeply. Repeat as many times as you want.
Shoulder Stretching
Link your hands behind your back and stand upright. The linked hands should be raised as you pull your shoulders as far back as possible. Hold the posture for three to four full breaths. Continue as necessary.
Side Stretching
Extend the left arm up straight as you are standing. Hold your left wrist with your right hand and bend toward the left side. Note that the arm needs to be over the left ear and gently tilting the torso. Repetition of the right side should be done while maintaining a neutral position. Remind yourself to breathe deeply and slowly while keeping your knees straight. Maintain the position for a few breaths.
Forearm Stretching
Cross your right arm across your left side. The right arm is slowly drawn closer to your body. This happens as the left arm is tucked under your right elbow. Maintain the pose while inhaling deeply. Switch sides while maintaining a neutral position to do it for the left forearm.
Core Stretching
Put your left foot in front of you as you stand, and turn your torso as far to the right as you feel comfortable. Maintain this position while taking several deep breaths. To repeat this step for the right side, slightly put your right foot ahead.
Stretch and Restore Your Back With These Back Stretching Exercises
Back stiffness is a common problem all over the world. Over 25% of U.S. adults deal with lower back problems. While some people prefer taking yoga classes to fix their back pain, others prefer taking stretching classes. You can alleviate your back pain and strengthen it with the help of these exercises:
Bringing Your Knees To Your Chest
While resting on a mat, raise your left toward your chest. Breathe deeply while holding the knee with your hands. Follow the same steps with the right knee.
Stretching While Doing Push-Ups
If you’ve taken a yoga class before, you’ll find this somewhat similar to an Upward Dog position. It’s also sometimes referred to as a back extension. Lie on your stomach and slowly raise your body using your arms. Arms must be held perfectly straight. Retain the form while taking deep breaths, and then lower your torso to the ground. Repeat several times.
Cow Stretching
It’s also known as a “cat stretch”. Spread your arms shoulder-width while being on all fours to bear the weight of your body. Take a breath, lift your head, and lower your stomach to the floor. Do this while lifting your tailbone. The back needs to be arched inward. Take deep breaths.
After exhaling, lower your chin and lift your stomach. The back needs to be round, and the tailbone should be tucked in. Maintain a hip-to-knee distance. Repeat as many times as you like.
Knee Roll
While lying straight on a mat, keep your feet flat on the ground and bend your knees. Knees should then be slowly rocked to the right and left sides. One foot should always stay on the ground, and you can extend the range as far as your body can go.
Check Out FitEgine For Stretching and Mobility Classes in New York City
Want to find the hottest New York fitness classes, or do you want to dance away your troubles with musical workouts? You’re in luck! FitEngine has all the details and information you need regarding all the latest fitness workouts, Pilates classes, dancing classes, stretching classes, flexibility, and mobility workouts in NYC.
You can also visit LifeSpan Pilates Studio to enjoy our effective Pilates classes. Get in touch with us or check out our blog section for the latest fitness trends.
