The Stretches You Have to Do At Home

Posted by Olena Kubrak on

Whether you work out at a gym or even go for a walk around the neighborhood, it's essential to stretch before and after your workout. Stretching helps prevent injury, relaxes your body, and improves flexibility. There are plenty of stretches you can do at home without any equipment. Here are some great times that will help you feel more flexible today!

"I know that stretching is important for my health and well-being, but I still don't understand where the idea of 'stretching' comes from." You might ask. There are a few different ideas about what this word means in its original Latin language, which can be translated as "to lengthen" or give something length(time). Whatever your definition may be now, though – we all agree on one thing: Stretching will make us feel better!

The reason why many people stretch before exercise has been traced back to ancient Greece when they realized increased range of motion brought less injury risk by allowing muscles more mobility during activity.

"It's almost too easy to skip stretching, according to Robert Herbst. He recommends that we think of a good stretch as an important part of our workout routine, and just like with any other form or strength-training session - don't skimp on the chance for your body's recovery from those moves!"

Pigeon Stretch

The first step is to sit with your right hip against a wall. Angle the legs, extend them behind you, and keep them straight while pushing away from this position if needed! Next, make sure both hips are facing down on the mat or floor without allowing either side to shift too much forward/backward - then proceed any way desired.


When you're starting to get into a yoga routine, one of the first things that come up is how many poses there are. One of them is cow pose - if possible for your body type and abilities! Inhaling as I am on my hands and knees in tabletop position with a neutral spine (and straight back), moving towards an angle where it feels comfortable but not too extreme before retaking deep breaths while sinking further down onto the floor by rounding sides & tucking tailbone then bringing forehead toward chest bones staying relaxed all around including shoulders away from ears gazing ahead steadily during exhale complete process cat.

Lower Back Stretch

Stand with left leg crossed over right, bending at the waist to move hands down back of your left foot. Gently bring head toward knees while staying in a position where maximum stretch is felt for hamstrings but not painful; pause then slowly stand upright again returning to starting job twice more- trying each time further than last time!

Shoulder Stretch

Ready to get that arm in shape? Hold it out straight at an angle, then press against the doorframe. Rotate away from where you're standing so there's some tension on your pec muscles! Do three reps per side for good measure- this should do wonders toward increasing size and strength without any added bulk or weight gain.

Runners's Lunge

Start in a high plank position with hands directly under shoulders. Step left foot forward to the outer edge of your mat, planting it outside of both pinkies and fingers on that same hand, so you have space for jumping or lunging if desired! Let go of all tension from head-to date down towards the ground as well - don't forget about good old' breathe out when finished holding each side pose 30 seconds at least twice per session.

Dead Bug

Lie faceup on the mat with your knees bent, and feet planted firmly against the ground. Reach through those legs, grab hold of both ankles with one hand while gradually rolling onto one back so that the upper body is lying flat atop its counterpart; press elbows into inner thighs for an even better stretch! Hold this position 30 seconds before switching sides or repeating as needed.


The best way to boost your home workouts is with these stretches. If you want full-body training in the comfort of your own home, try some yoga poses for strength and flexibility. And if you need an extra push towards reaching your fitness goals, add weights or resistance bands to make each stretch even more challenging. Whether it's stretching out tight hamstrings or strengthening core muscles, adding these moves into your regimen will help you stay active at any age! What are some other ways that people can get creative when working out? Let us know in the comments below!

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