4 Easy Stretches to Improve Your Health

Stretching can be very beneficial for the mind and body. By incorporating the following four stretches into your daily routine, you can reap several health benefits.

Standing Quad Stretch

This stretch is great for boosting circulation in your thighs. Start by standing behind a chair with your legs spread about shoulder-width apart. Hold onto the chair for balance while you lift one of your legs backward. Bend your leg at the knee and grab your foot with your free hand. Make sure your bent knee is pointed downwards while you stretch. Also, try not to lock your knee in your standing leg, and avoid bending your body forward. Hold this stretch for 10 to 30 seconds, then switch legs.

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Butterfly Stretch

This exercise helps to stretch out your groin, thighs, hips, and knees. You begin by sitting on the floor and putting the bottoms of your feet together. Next, straighten your back, grab your feet, then slowly lean forward. While leaning, gently push your thighs down with your elbows until you feel a stretch. Hold this pose for 15 to 30 seconds.

Standing Hip Flexor Stretch

Hip flexors can get tight after sitting for long periods. That said, the following stretch could be very beneficial if you work at a desk job.

Start by getting in a standing position and drop one leg back behind you. Keep that leg straight or slightly bent while you lower your tailbone towards the ground. Make sure to keep your back and torso as straight as possible. Hold this stretch for 20 to 30 seconds.

Sideways Neck Stretch

To begin, simply stand with your feet about hip-width apart. Then, pull your shoulders back and stand up straight. Move your head slightly forward, then tilt your ear towards your shoulder until you feel a stretch. Hold for 10 seconds on each side.

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