Keeping the body stretched is essential for a good quality of life. Especially in periods of isolation, when many are adapting to the home office model, stretching at home prevents muscle and tendon pain. In addition to maintaining posture at the computer, this effort reduces the discomfort of those who are working from home without the ideal structure.

It is worth reserving a time, every day, to practice the stretches. Put a reminder on your cell phone to keep in mind and ensure consistency to ensure the effectiveness of the exercises.

 

We have separated for you easy stretches to do at home. Continue reading to check it out!

1. Reaching the feet


You probably already know this stretch, and why not take the time at home to put it into practice? It can be done either standing or sitting, and it is very simple to replicate.

Keep your legs straight and try to reach your feet without bending them, and hold for 30 seconds. Then, come back slowly, feeling the spine “unfold”.

There are several variations of this exercise that are worth your attention. One of them is also very simple: sit on the floor, bend one leg and stretch the other. Support one hand on the knee of the extended leg and try to touch the feet with the other.


2. Elongation of the trunk

To relieve the pain of sitting for a long time, stretching the trunk is important. A good position is to stretch laterally. Much done in the practice of yoga, it can be replicated by people of all ages, including pregnant women.

There are variations of this exercise, such as practicing it while standing. Another stretch of the trunk, ideal especially for those who are working at home, is done sitting. Just rotate your torso to the side, leaning on the chair, and repeat in the other direction.

3. Child’s posture

Those who suffer from lower back pain should include exercises that stimulate this region in their home stretching routine. A good choice is the child’s posture, or balasana, another suggestion that comes from yoga.

Get on your knees on top of the rug or mat and see if you can sit on them. If you can’t, place a pillow between your feet and your hips. Then, breathe out while flexing your torso and bring your hands forward, while sitting on your knees. Walk with your hands as far as you can, feeling your body stretch. Hold the pose for a minute.

4. Stretching of fists and hands

Those who work on the computer should never forget to stretch their wrists and hands, taking risks such as repetitive strain injury (RSI), as well as those who have tendonitis in the region.

Stretching for wrists consists of stretching one arm, palm out, and pulling it back with the other. Hold for 30 seconds and repeat on the other arm. After that, change the stretch to place the hand facing inward, pulling with the other.

5. Stretch of shoulders

Anyone who has practiced any sport or attended a gym knows that the most famous shoulder stretch consists of raising your arms bent and pulling one elbow, maintaining the posture for 30 seconds and repeating the process on the other.

Another recommended exercise is to extend an arm and pull it against your body, also very much done in sports and in gyms.

Hold for 30 seconds before changing arms. Stretching at home every day can improve your quality of life, reducing pain caused by an abrupt change in routine.

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