8 Simple and Fast Stretching Exercises to Do At Home

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At some point in your life, you’ve probably experienced a few aches and pain along the way, from muscle cramps on your legs to a stiff neck that can ruin your entire day completely. For simple kinks, stiff neck, or joint pains, you can do stretching exercises. However, if you had a road accident and sustained an injury, you should see a professional for proper alignment and possible medical treatment for whiplash.

If you’re experiencing minor pains and aches, here are the best stretching exercises you can do for optimal relief.

The Runner’s Stretch

This stretching consists of a low lunge pose that’s fantastic for runners, deeply stretching the legs’ back and strengthening the quads. You can do this by doing a lunge pose, placing your fingertips on the floor, and straighten your right leg while returning to the initial position.

The Forward Hang

This stretch requires you to bend forward from your waist, helping you stretch out your back, giving your whole body much-needed relief. Here’s how you can do it: Stand straight with knees slightly bent and interlace your fingers behind your back, then bend your waist while allowing your hands to stretch towards your head.

Chest and Shoulder Stretch

The chest and shoulder stretch aim to loosen and lengthen your pectoral and shoulder muscles, promoting a healthier position — easing pain. Stand straight while clasping your hands together behind your back, lift them upwards, and hold it for 15 to 30 seconds.

Quad Stretches

This stretch helps loosen the quadriceps muscle, providing better movement and comfort. Grab your left foot, and bend your knee towards the floor, hold for 15 to 30 seconds. Switch sides and repeat the action thrice on each one.

The Standing Side Stretch

This stretch lengthens the muscles between your ribs and lower back, effectively relieving pain while promoting better posture. Stand straight, clasp your hands with fingers interlaced, reach upward while bending your body to the right. Repeat on the left side.

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Upper Back Stretch

This stretch effectively loosens your upper back muscles, relieving pain from your shoulders down to your chest area, relieving pain, and improving posture. Do this by placing your arms up, lean forward, and hold for 30 seconds.

The Low Lunge Arch

This pose flexes your knee and back muscles, providing a deep stretch that can ease the pain on your hips, groin, and quads. Do a lunge pose, bring your arms in front of your right leg while hooking your thumbs together, and stretch as far back. Repeat the movement for the other side.

Biceps Stretch

Bicep stretches not only complement upper-body workouts, but it also improves flexibility and range of motion, enabling you to move with ease and pain-free. You can do this by bringing your arms to your sides, rotate your thumbs down and back, hold for 15 to 30 seconds. Repeat the movement thrice for the best results.

Although minor pain like muscle cramps or joint aches usually go away on its own, it shouldn’t be a reason you should suffer throughout it. Fortunately, doing the exercises mentioned can help ease pain, allowing you to get through the rest of the day.

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