Bid Goodbye to Body Stiffness with these Stretches

8 ways to exercise at home and reduce stiffness

When you are confined indoors, you must learn how to get adequate exercise at home to keep you fit. Here are 8 such exercises you can do right in your room:

1. Triceps stretch:

Stand up straight. Lift one arm straight over your head. Bend the elbow and touch the middle of your back with the palm. The other hand should firmly but gently push the elbow of the folded arm towards your head. Count to 20 while holding the pose. Repeat with the other arm. This exercise loosens up your tight back muscles and gives your shoulders a good stretch.

2. Arm hugs:

Loosening up your upper back and chest muscles helps you relax instantly. This exercise does this by making you move your shoulder joint dynamically. Stand up. Keep your arms stretched towards the sides of your body at shoulder height. Bring in your straightened arms towards your body and then hug yourself. Release the hug and take your arms all the way behind you as far as they can go. Your core should be tight, and the rest of your body should not move with the arm movement. Repeat the movements for 20 counts.

3. Shrugs:

This exercise loosens up tense shoulder muscles and gives relief to your overworked neck muscles. Stand up and plant your feet shoulder-width apart. Your arms should be hanging by your side, palms against your thighs. Inhale and bring your shoulders up toward your ears without lifting the arms away from your body. Do it slowly, and then just as slowly, bring the shoulders back to their natural position. Repeat 20 times.

4. Full body stretch:

Interlock fingers of both hands and push them out so your palms face outwards. In a standing position, raise your arms above your head with fingers interlocked. Now, lift your heels as you reach up to the sky. This exercise gives your whole body a relaxing stretch.

5. Butterfly stretch for upper back:

Upper back stiffness is very common in the work from home scenario and this exercise addresses this. In seated position, place the tips of your fingers upon the shoulders, elbows pointing to sides. Exhale as you slowly bring both elbows to the front of your body without lifting your fingers away. Just as slowly, move back to the original position as you inhale.

6. Russian twist:

This one gives your waist a trim down while helping you relax stiff muscles across your torso. Sit down on the floor with knees bent and shoulder width apart. Your feet should be planted firmly on the floor and your back should be straight. Bring your hands up in front of your chest, interlock fingers palm against palm. Tighten your core and lift your feet off the floor. Now turn to one side, bringing your arms with you, and then to the other, twisting your body in the process.

7. Calf raises:

These stretches take care of strengthening your calf muscles and loosen up the muscle tension that comes from sitting for too long at your desk. Just stand up straight and then raise yourself up by the heels so the toes are the only part of your feet touching the ground. Slowly come back to the ground. Repeat 20 times.

8. Neck stretches:

Stiff neck is the most common side effect of long work from home hours. The simplest neck stretch is done in a standing position. Your head should be straight upon your shoulders in the starting position. Now slowly lower the chin as far as it will go and hold for 20 seconds. Then slowly lift your head and lift your chin towards the ceiling.Hold again. Repeat this 3 times.

When you work from home for long hours, you may unconsciously slouch over at your chair or overextend your wrists or even simply sit for just too long for your body tohandle it. But with the 8 exercises outlined here, you can ensure that your body does not bear the brunt of poor postures. With these, you can exercise at home easily, without even moving out of your workspace.So, staying healthy and pain free is easy now.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on January 24, 2022