When you are too busy with work all day and don’t have time to be physically active, the following six stretching exercises will help you increase joint range of motion, increase blood circulation and relax your mind. In addition, these exercises also help prevent injury, increase disease resistance and help sleep well. You practice these exercises regularly once a day, coordinate your breathing while performing the movement and stop if you feel pain.
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1. Stretching exercises for runners
A. Step your right foot forward and bend your knees, hands touching the ground.
B. Inhale while bending right leg, then exhale while straightening leg as shown. Slowly return to the original A position. Repeat four times and switch legs.
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2. Side stretch in a standing position
A. Stand up straight, feet together and arms raised overhead. Interlaced hands with two index fingers extended as shown. Inhale as your body rises straight up.
B. Exhale at the same time while bending the body to the right to the maximum. Breathe in gently, hold the pose for 10 seconds, and then gradually return to neutral A. Repeat the bend to the left.
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3. Hanging forward
Stand with feet apart, knees slightly bent.
A. Knit your hands behind your back. Inhale and straighten your arms to fully extend your chest forward.
B. Exhale and bend your hips down until your arms are pulled straight up. Hold for 10 seconds.
4. Bend forward
Step your right foot forward and bend your left knee low to the floor (can be padded with a cloth pillow or a towel under the pillow).
A. Extend both hands straight in front of the right knee, two thumbs hooked together, palms parallel to the floor.
B. Inhale at the same time as you straighten your arms in front of your head, stretching your back as much as possible. Hold for 10 seconds and then switch legs.
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5. Twist your back to a sitting position
Sit with your back straight and straighten your legs on the floor.
A. Bend your right knee and place your right foot over the outside of your left thigh. Rest your right hand on the floor, fingers spread out. Bend the left elbow against the outside of the right knee. Inhale while sitting up straight.
B. Exhale as you twist your body, press your left elbow against the outside of your right knee, and at the same time turn your head to look over your right shoulder as much as possible. Hold the pose for 10 seconds, and then slowly return to neutral. Switch sides.
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6. Critical angle
Sit on the floor, legs straight.
A. Withdraw knees bent and soles of feet together, pressing knees to touch the floor. Inhale and push your chest forward.
B. Exhale while bending forward, keeping your back straight and your arms stretched out in front of the floor. Hold the pose for 10 seconds.
