Daily 15-Minute Stretching Routine to Stay Fit and Healthy

What if you don’t stretch? Why do you need an extension routine for your daily stretching routine? Have you ever felt Muscle tightness and pain or a limited amount of movement in your body due to a lack of a full-body stretch routine? Perhaps general fatigue and sleeping difficulties for daily full stretch routine? A good stretching routine can help you to overcome not just everything above, but can also help you to heal quicker and maintain a healthier overall condition.

A daily full-body stretch routine also reduces your chances of injury to their maximum by training your muscles. And a gentle stretch before the bed induces more sleep and relaxes your muscles, making it easy to wake up. Follow stretching exercises for beginners, in starting and experience the change yourself. Stretching for only a few minutes a day can be beneficial and allow you to keep your normal range of motion throughout your life.

 Here’s a good 15 minute daily stretching routine, you can follow every day to stay fit and healthy 

1.Runner’s stretch

Daily stretching routine
Daily stretching routine

Start with runners stretching. This stretch is great for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the culprits of low back pain

  • Stand apart with the hip-width of your feet.
  • Step back on your left leg and place both your hands on the ground about the shoulder width on either side of your right foot.
  • Lower your hips until the left hip and leg are stretched. Hold for 30 seconds. Hold for 30 seconds.
  • Lower your front leg slowly and keep your hands on the floor planted. Don’t worry if you can’t straighten your leg. Hold for 30 seconds. Hold for 30 seconds.
  • On the other side repeat

2.Dynamic Palm Stretch

Daily stretching benefits of palm stretch
Daily stretching benefits of palm stretch

Stand together with your feet, your arms on your body, and your palms on your thighs. Experience it, please. This on is a dynamic daily yoga routine,  you can follow the steps – 

  • Choose a focal point in front of you, tie your fingers together and palms facing the sky while inhaling on your toes. Hold on and return for five seconds.
  • Keep breathing as you stretch and exhale as you return.
  • Five times repeat

3.Seated back twist

5-minute stretch routine to stay fit
5-minute stretch routine to stay fit

Spinal twisting is a good release exercise. Include it in your daily full-body stretch routine. it can help improve back pain and mobility. 

  • Sit down on the floor with your left leg upwards crossed.
  • Cross your left leg further on your right leg and put your foot on your right knee to point up until your left knee.
  • Turn your shoulders gently to the left, pushing for leverage against your left leg.
  • Just go as convenient. Maintain a 30 seconds position.
  • From the other side repeat.

4.Lateral Arc Stretch

full body stretch routine
full body stretch routine

Lateral arc stretch enhances breathing, back flexibility, and muscle strengthening. This posture is also useful for tones of the part and reduces the localized fat. The waist can benefit from this 5-minute stretch routine.

  • Stand together with your feet, your body sidearms, and your thighs facepalms. Wait ahead!
  • When you inhale, lift your right arm and bend sideways to your right while exhaling, keeping the left and right arm as close as possible to the left ear. Hold 5 seconds. Hold 5 seconds.
  • Come up, exhale and drop your arm when you breathe.
  • Now breathe in and lift up your right arm, and bend to your right side as close as possible to the right ear, holding your right and straight arm. Hold 5 seconds. Hold 5 seconds.
  • Come up, exhale and drop your arm when you breathe.

Read More- GOOD MENTAL HEALTH TIPS TO BE HEALTHY AND HAPPY

INTERNATIONAL YOGA DAY 2021: 5 MORNING YOGA POSES TO REVAMP YOUR MIND AND BODY

5.Quad Stretch for daily full-body stretch routine

Quad stretch
Quad stretch

This quick five-minute bodyweight workout will help loosen your muscles right above your knee, improve mobility and prevent knee pain

  • Stand together with your feet, your body sidearms, and your thighs facepalms. Look forward to that. Look forward to it.
  • Inhale your right leg and bend your toes. Take the ankle with the right arm and put the heel as close as possible to the buttock. Hold it down, and exhale release for five seconds.
  • Inhale your left leg and bend toes. Take the left arm of your ankle and bring the heel as close as possible to the buttock. Hold it down, and exhale release for five seconds.
  • Make sure that your ankle has a good ring grip—thumb apart with your fingers together.
  • Five rounds complete with one round, right and left.

6.Chest stretch indoor

Chest stretch indoor to get daily stretching benefits
Chest stretch indoor to get daily stretching benefits

Day-to-day chest opening can prevent strain and improve posture and respiration. This full-body stretching routine helps you with breathing issues.

  • stand at the centre of the door open.
  • Set your forearms, if possible, on every side of the doorframe. Take one arm at a time when the door is too wide.
  • Lean gently towards the gate until you feel the chest and shoulders stretched.
  • Just go as convenient. Keep 30 seconds position

7.Cobra Stretch

daily stretching benefits for 5-minute stretch routine
daily stretching benefits for 5-minute stretch routine

Cobra Pose extends and strengthens the abdominal muscles and is particularly good for uterine muscle toning. And helps you to stay fit & stay healthy

  • Lie on a mat with feet apart in the hip distance on your stomach.
  • Put the forehead down on the mat and palms, with elbows turning to the body.
  • When you hold your torso in the mat with a firm grip, lift it and turn right to look to your left heel. Turn left as you get up and look to your right heel.
  • Exhale and put your front back in control on the mat.
  • Inhale again, come up, look to your right, then go down to your left, and exhale.
  • Five times repeat.

8.Bound angle

Bound angle
Bound angle

This quick daily routine helps to reduce stress inside the thighs in the hips and muscles.

  • Put your hands on your feet and stretch through the spinal cord. Feel like a string pulling your head to the ceiling and shifting your weight away.
  • Lean forward with a flat back and lead your head up to your feet with your arms.
  • Just go as convenient. Hold a 30 seconds position. 

Now that you know all the wonderful daily stretching benefits of a short 15-minute stretch, don’t wait. Get up now and try the stretching routine because before this you don’t have to warm up.

Share on Facebook
Share on Twitter
Share on Pinterest
Share on WhatsApp

3 Comments

  1. Pingback: Workouts to Lose Belly Fat Fast At Home - You Should Do - Uptolast.com
  2. Pingback: 13 Effective Neck Exercises You Can Do At Your Workplace
  3. Pingback: 10 Steps For Creating A Meditation Corner At Home

Leave a Reply

Your email address will not be published. Required fields are marked *

Post comment