– Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side.
Shoulder Stretch: Bring one arm across your body, using the other arm to gently press the elbow towards your chest. Hold for 15-30 seconds and switch sides.
Triceps Stretch: Reach one arm overhead and bend at the elbow, placing your hand behind your neck. Use your other hand to gently push your elbow further down your back. Hold for 15-30 seconds and switch sides.
Cat-Cow Stretch: Start on your hands and knees, arch your back up towards the ceiling (cat pose), then drop your belly towards the floor and lift your head and tailbone (cow pose). Repeat for 5-10 breaths.
Forward Fold: Stand with your feet hip-width apart, bend at the waist, and reach for your toes. Hold for 15-30 seconds, focusing on relaxing your back and neck.
Quad Stretch: Stand on one leg, bend the other leg, and grab the ankle behind you. Gently pull your ankle towards your glutes, feeling a stretch in the front of your thigh. Hold for 15-30 seconds and switch sides.
Hamstring Stretch: Sit on the floor with one leg extended and the other bent so the sole of your foot rests against your inner thigh. Reach for your toes on the extended leg, keeping your back straight. Hold for 15-30 seconds and switch legs.
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