6 Stretches You Should Do Everyday

Seated Spinal Twist (Glutes)

Sitting for hours in one position can tighten your glute muscles. And when this happens, the chances of suffering from severe conditions like problems with the IT band can slowly turn into lower back pain and knee injuries. Spinal twist stretch is one of the best methods to stretch out your glute muscles, and the best part is you can perform this stretch while sitting.   

All you have to do is, sit on the ground with your legs extended forwards. Then, you slowly bend your left knee with your right arm, pulling your left heel closer to your right sit-bone. While performing this stretch, make sure your left arm is placed on the ground to allow your left glutes to engage more appropriately in the exercise. Hold the position for 15 to 30 seconds, then switch to the right knee.  

Kneeling Hip-Flexor (Groin)

While sitting, our hips are flexed, which keeps the other muscles surrounding the hips in a shortened state. This is why we need to perform hip flexor stretches every day.   

First, kneel on the ground with your back straight and your backside away from the ground. Then, keep your left knee on the ground, and slowly lift your right knee, and with that, place your right on the floor. You are creating a 90-degree angle. Then start squeezing your glute muscles; also engage with groin and hip flexor while moving your hips upward and knees on the ground. Hold on to this position for 15 to 30 seconds, and then switch it on the right side. 

Chest Opener

Sometimes the muscles surrounding a heart can also tense up, so we need to make sure that we perform this stretch every day. By completing this stretch, you can help open and stretch the chest muscles and stimulate air throughout your body. The chest opener stretch is effortless and straightforward to perform.   

All you have to do is stand at one corner of your room, about 18 inches away from the wall, make sure to stagger your feet behind you. Then, slowly extend both your arms onto your sides, bending them from your elbow to your forearm pointing upwards; your palms should be facing out, pressing against the wall. Slowly lean your body inwards, pushing your chest until you feel a stretch. Hold on to the position for 30 seconds, keeping your hands and forearms still. Repeat the stretch three times.  

Conclusion

Whether you spend your entire day hunched over your laptop or you spend most of your days standing up, it is very typical for you to feel pain in your lower and upper back. The good news is that the above six stretching exercises will help provide you relief from this pain.