What Are Some Good Stretches to Do Daily?

A form of exercise, stretching works to increase flexibility and muscle control, and to alleviate muscle cramps or tension. Stretches are typically performed before and after physical exercise such as weightlifting or cardio; however, doing basic stretches everyday will protect your body from cramps or injuries while doing everyday activities such as mowing the lawn, typing on the computer or house cleaning.

  1. Neck and Shoulders

    • Relieve tension in your shoulders and neck caused by long hours working at a desk with simple stretches recommended by Syracuse University. Many of these stretches can be performed sitting in your office. Stretch your neck by sitting straight in a chair and reaching up to place your right hand over your left ear. With your hand, gently guide your head to the side toward your right shoulder. Hold for five to 10 seconds before repeating with the other side. Next stretch the back of the neck by simply tilting your head forward, bringing your chin to your chest and holding. Stretch your shoulders by laying your left hand on your right shoulder and with your right hand pull the right elbow towards the left shoulder. Hold for 10 seconds before stretching the right shoulder.

    Wrists and Fingers

    • Prevent cramps in your fingers and wrists by stretching before and after activities such as typing, gardening and reading. The University of Pennsylvania describes simple wrist and finger stretches. Start by interlacing your fingers with your palms facing outward. Extend your arms straight out in front of you, no higher than your shoulders. Hold the position for about 10 seconds before relaxing. Perform an additional stretch by placing your palms together in a prayer position at chest level. Slowly lower both hands while keeping them together. To stretch your fingers, make a tight fist with your hand before opening it and spreading your fingers as much as possible.

    Back

    • If you spend significant time every day bending over or standing, back and chest stretches will help keep you limber. Interlace your fingers behind your back with your palms facing the floor. Straighten your arms and slowly raise them up until you feel a stretch, advises the University of California, Los Angeles. To stretch your lower back, lie on the floor and lift your knees to your chest and holding them there. Stretch the middle back by standing with your hands on your hips and twisting your torso at the hips until you feel a stretch, states the Women's Heart Foundation website. Hold for 10 seconds before twisting to the opposite side.

    Legs

    • Stretch the calf muscles by leaning against a wall on your forearms. Place your left foot in front of you with your toes facing the wall and knee slightly bent. Extend your right leg behind you, keeping the knee straight and foot flat on the ground with the toes pointing forward. Move your hips forwards until you feel a stretch in the right calf, instructs the Women's Heart Foundation website. To stretch your thighs, stay facing the wall and place your right hand on it for support. Lift your right foot behind you and grasp it with your left hand, bringing the heel to your buttock. Hold both stretches for 10 seconds before switching sides.