When was the last time you stretched, aside from before or after exercise? Incorporating a simple stretching habit into your daily routine can have numerous benefits, from enhancing flexibility and reducing muscle tension to promoting relaxation and overall well-being. In this post, we will explore seven of the most important stretches that you can easily include in your daily routine to maintain a healthy and agile body.

Neck Stretch:
The neck is a common area where tension accumulates due to long hours of desk work and phone usage. 

• To stretch your neck, gently tilt your head to one side, bringing your ear towards your shoulder. Hold the stretch for 20-30 seconds and repeat on the other side.
• Be sure to keep your shoulders relaxed and avoid forcing your head down.

Shoulder and Chest Opener:
This stretch is excellent for countering the effects of sitting at a desk for prolonged periods. 

• Clasp your hands behind your back, straighten your arms, and lift them slightly while squeezing your shoulder blades together. 
• Hold the stretch for 20–30 seconds while maintaining a tall posture, allowing your chest to open up.

Cat-Cow Stretch:
The cat-cow stretch is a gentle and effective way to improve flexibility in your spine and relieve back tension. 

• Begin on all fours with your hands directly beneath your shoulders and your knees below your hips. 
• Arch your back upwards like a cat while tucking your chin towards your chest (cat pose). 
• Then, gently arch your back downwards, lifting your head and tailbone towards the ceiling (cow pose). 
• Flow between these two poses for 30 seconds to one minute, inhaling during the cow pose and exhaling during the cat pose.

Seated Forward Bend:
The seated forward bend targets the hamstrings, lower back, and hips.

• Sit with your legs extended in front of you, and then slowly hinge at your hips to reach towards your toes. 
• If you can't reach your toes, bend your knees slightly. Hold the stretch for 20–30 seconds while keeping your back straight and avoiding rounding your shoulders.

Hip Flexor Stretch:
Sitting for extended periods can cause tightness in the hip flexors. 

• Kneel on one knee with the other leg bent at a 90-degree angle in front of you. 
• Gently push your hips forward until you feel a stretch in the front of your hip. 
• Hold for 20–30 seconds and switch to the other side.

Quadriceps Stretch:
The quadriceps stretch targets the front of your thighs. 

• Stand with feet hip-width apart, bend one knee, and bring your heel towards your glutes. 
• Hold your ankle with your hand to stabilize the stretch. 
• Maintain an upright posture and avoid arching your lower back. 
• Hold for 20–30 seconds per leg.

Calf Stretch:
Finally, don't forget your calf muscles, especially if you spend a lot of time on your feet. 

• Stand facing a wall with one foot in front of the other. 
• Lean forward, keeping your back leg straight and heel pressed to the floor. 
• Hold for 20–30 seconds on each leg.

Incorporating these seven essential stretches into your daily routine can work wonders for your flexibility, posture and overall well-being. Just a few minutes each day dedicated to stretching can help you reduce muscle tension and improve flexibility. Remember to listen to your body and perform each stretch with care. Stretching should never be painful, so be sure not to push too far into any stretches. If you notice any resistance or pain that is not alleviated with stretching, consider contacting an orthopaedic provider to help assess your condition or injury. Be sure to visit www.thesteadmanclinic.com or call 970.476.1100 to schedule an appointment with one of The Steadman Clinic’s orthopaedic specialists.