Stretching is important not only for those who exercise regularly, but also for those who are sedentary.

These exercises below. They will help you stay fit and know exactly which muscles are involved in each exercise.

Tip: Don't forget to breathe normally and make sure there is no pain. Hold each pose for 10 to 30 seconds.

 

1. Anterior neck muscle stretch

Muscles involved: Sternocleidomastoid muscle.

Method: Place your hands on your hips, straighten your back, and then slowly bend your head backwards. If you want to make the stretch more focused, place your hand on your forehead and gently pull down.

 

 

2. Lateral cervical muscle stretch

Muscles involved: sternocleidomastoid and trapezius muscles.

Method: Sit down, straighten your back and bend your head to the left with the help of your left hand. Try to touch your shoulders with your ears. Hold a few breaths and then switch sides.

 

 

3. Baby Pose

Muscles involved: Back muscles

Method: On all fours, slowly move your hips backwards and try to touch the floor with your forehead.

 

 

4. Camel Pose

Muscles involved: abdomen and external oblique muscles of abdomen.

Method: Sit on your heels, put your hands behind your back, and push your hips forward and up. Do not overstretch your lower back.

 

 

5. Chest muscle stretch

Muscles involved: pectoral muscles and abdominals.

Method: Align your face to the wall. Place your hands on the wall and slowly turn them outward. Hold a few breaths and then switch sides to practice

 

 

6. Pelvic muscle stretch

Muscles involved: the hamstrings and hamstrings.

Method: Sit on the mat with your thighs extended. Toes back hook. Put your hands on the mat behind you, then pull your upper body backwards.

 

 

7. Lateral shoulder stretch

Muscles involved: lateral deltoids.

Method: Straighten the arm to one side of the body, then use the other hand to lightly press on the upper arm to enhance the stretching force.

 

 

8. Neck back muscle stretch

Muscles involved: oblique muscles

Method: Stand with your legs together. Slowly push your hips back and bend your head forward with the help of your hands. Pull the chin toward the chest.

 

 

9. Triangle pose

Muscles involved: External abdominal obliques.

Method: Stand with feet open. Extend your arms to your sides. The right foot faces outward and the left foot is at a 90-degree angle to the upper body. Place the right hand on the right shin and keep the back extended and lift the other arm.

 

 

10. Downward Facing Dog Pose against the wall

Muscles involved: pectoral and abdominal muscles.

Method: Stand against the wall, making sure your upper body is parallel to the floor. Then pull your chest down slightly as shown in the picture above.

 

 

11. Supine spinal twist

Muscles involved: glutes and external abdominal obliques.

Method: Lie on the floor. Bend your right knee, then move your leg to the left. Press lightly with your hands to enhance the stretch.

 

 

12. Supported standing side bend

Muscles involved: External abdominal obliques.

Method: Straighten the body, then slowly bend the upper body to the right. Hold a few breaths and then switch sides to practice

 

 

13. Simple single leg forward bend

Muscles involved: hamstrings.

Method: Straighten your legs and place one foot in front of the other. Keep your back straight. Place your hands on your hips and bend your upper body forward. Hold a few breaths and then switch sides.

 

 

14. Butterfly Pose

Muscles involved: adductors.

Method: Sit and stand with your feet together and bend your knees. Keep your back straight. Carefully press your knees down with your hands to bring them closer to the ground. If you want to increase the stretch, bring your heels as close to your body as possible.

 

 

15. Gluteus Maximus Stretch

Muscles involved: Gluteus Maximus.

Method: Sit on the floor. Straighten your back. Turn your hips outward and slowly pull your leg toward your chest. Hold a few breaths and then switch sides.

 

 

16. Sitting pigeon pose

Muscles involved: Tibialis anterior.

Method: Sit on the floor. Place your right hand behind your back. Place your right foot above your left knee and grab your right foot with your other hand. Hold a few breaths and then switch sides.

 

 

17. Sit-to-stand forward bend

Muscles involved: Posterior gluteal muscles, hamstrings and calves.

Method: Sit on the floor with your legs straight and together. Press your legs to the ground and slowly bend your upper body forward.

 

 

18. Lunge stretch

Muscles involved: psoas major, pear-shaped muscles.

Method: Start in lunge position, bend the front knee at a 90 degree angle. Grasp the right foot backward with your right hand and pull it toward your pelvis with your hand, hold a few breaths then switch sides to practice.