13 Easy Stretching Exercises, Suitable for Home Practice, Super Practical!

Prolonged sitting, office work, and inactivity have led to discomfort in the shoulders and neck, hunchback posture, and lower back pain. The body is also becoming increasingly stiff…

This indicates that your body needs a stretch!

Benefits of Stretching:

• One inch longer spine, ten years of lifespan extension, enhance flexibility
• Make the body younger and more energetic, relax the body
• Tighten muscles, create smoother body lines
• Clear body meridian garbage, promote body detoxification
• Relieve muscle tension, prevent shoulder and waist pain

Today, we recommend a simple yoga stretching routine that you can stretch during work or study breaks. You can do it at home and it is very suitable for beginners.

Movement 1

• Mountain Pose, legs spread hip-width apart
• Hands placed on either side of the body, palms facing forward
• Inhale, extend the spine, exhale, lower shoulders
• Eyes focus forward, hold for 5-8 breaths

Movement 2

• Hands resting on the hips, shoulder blades retract, elbows move backward
• Inhale, extend the spine upwards, exhale, bend back
• Chest rises, collarbones expand, head tilts back
• Shoulders relax, hold for 5-8 breaths

Movement 3

• Stand, legs together, hands backward
• Fingers interlock, thumb touches the back of the waist
• Elbows move backward, shoulder blades retract
• Collarbones expand, shoulders relax, hold for 5-8 breaths

Movement 4

• Stand, right foot turns to the side of the left foot
• Inhale, extend the spine, exhale, bend forward
• Arms extended to the sides, fingertips touch the ground
• Hold for 5-8 breaths, repeat on the opposite side

Movement 5

• Left foot steps forward to the width of the hands
• Little toe vertically aligned with the ground
• Right leg extends straight back, heel raised
• Body and the back leg are on the same plane
• Eyes look forward, hold for 5-8 breaths

Movement 6

• Back leg knee touches the ground, foot pad touches the ground
• Hip sinks, hands are supported on the left thigh side
• Inhale, extend the spine, abdomen away from the thighs
• Exhale, relax the shoulders, hip sinks towards the ground
• Hold for 5-8 breaths, stretch the front of the thigh

Movement 7

• Shift body weight backward, right leg vertical
• Left leg extends forward, toes of the left foot hook back
• Hands support the brick, back extends
• Follow each breath to deepen the stretch
• Hold for 5-8 breaths, stretch the back of the thigh

Movement 8

• From the side plank pose, twist to the left
• Left foot stays on the ground, hands support the left thigh side
• Eyes look to the left, hold for 5-8 breaths
• Return to downward-facing dog, repeat movement 5-8

Movement 9

• From downward-facing dog, step the left foot to the width of the hands
• Back knee moves backward, little toe of the left foot touches the ground
• Inhale, extend the spine, exhale, sink the hips
• Hands are shoulder-width apart, elbows bent, forearms touch the ground
• Hold for 5-8 breaths, stretch the hip joint

Movement 10

• Inhale, stand upright, left foot is spread outwards
• Exhale, right hand rests on the ground, left hand pushes the left knee outwards
• Twist to the left, eyes look up
• Back leg presses against the ground, hold for 5-8 breaths

Movement 11

• Right leg bends, left hand grabs the right foot
• Inhale, stretch, exhale, hand pulls the right foot towards the hip
• Relax the body, follow each breath to deepen the stretch
• Hold for 5-8 breaths, stretch the front of the thigh
• Return, repeat movement 9-11

Movement 12

• Simple seated pose, legs crossed
• Inhale, extend the spine, exhale, bend forward
• Hands are separated shoulder-width apart, fingertips touch the ground
• Hold for 5-8 breaths, swap the position of the legs

Movement 13

• Sit, knees bent, feet close to the buttocks
• Right foot placed on the left thigh, right knee out to the side
• Right hand is supported behind the left hand, chest rises
• The hips shift slightly away from the ground, the shoulders relax downwards

• Exhale, slowly bring the hips towards the heels
• The abdomen is pressed against the thighs, slowly deepen the pose
• Hold for 5-8 breaths, repeat on the opposite side

These simple and practical stretching movements are very suitable for home practice. Stretching before bed can also promote sleep!