Do you feel tension in your neck or a pinch in your lower back after a long workday? Our modern lifestyle makes us stiff. The good news: just 5 minutes of targeted stretching per day can work wonders.
Flexibility: The Fountain of Youth for Joints
As we age, muscles and tendons naturally lose elasticity. If we don't counteract this, it leads to posture problems, shortened muscles, and restricted mobility.
Stretching vs. Stress: Stretching directly affects the parasympathetic nervous system. It signals the body: "Danger is over, you can relax." Perfect for winding down in the evening.
Part 1: Neck & Shoulder Saver
1. The Neck Tilt
Sit up straight. Gently place your right hand over your head to your left ear. Slowly tilt your head to the right until you feel a pleasant stretch. The left shoulder actively pulls down.
Duration: 30 seconds per side.
Sit up straight. Gently place your right hand over your head to your left ear. Slowly tilt your head to the right until you feel a pleasant stretch. The left shoulder actively pulls down.
Duration: 30 seconds per side.
2. The Chest Opener
Stand in a door frame. Place both forearms at a 90-degree angle against the frame. Step forward with one leg until you feel a stretch in your chest muscles. Helps against the "hunched back" from typing.
Duration: 30-45 seconds.
Stand in a door frame. Place both forearms at a 90-degree angle against the frame. Step forward with one leg until you feel a stretch in your chest muscles. Helps against the "hunched back" from typing.
Duration: 30-45 seconds.
3. Wrist Relief
Extend your right arm forward, palm facing forward (stop sign). Gently pull the fingers back towards you with your left hand. Then switch direction (stretch the back of the hand).
Duration: 20 seconds per side.
Extend your right arm forward, palm facing forward (stop sign). Gently pull the fingers back towards you with your left hand. Then switch direction (stretch the back of the hand).
Duration: 20 seconds per side.
Part 2: Back & Hip Flexors
4. The Hip Flexor Stretch (Lunge)
Take a large step forward. The back knee can touch the ground or hover in the air. Actively push your pelvis forward. Feel the stretch in the groin of the back leg. Essential for those who sit a lot!
Duration: 45 seconds per side.
Take a large step forward. The back knee can touch the ground or hover in the air. Actively push your pelvis forward. Feel the stretch in the groin of the back leg. Essential for those who sit a lot!
Duration: 45 seconds per side.
5. Cat-Cow
In a quadruped position: Inhale and create a slight arch in your back (Cow), looking up. Exhale and round your back like a cat, chin to chest. Mobilizes the entire spine.
Duration: 10 repetitions in breath flow.
In a quadruped position: Inhale and create a slight arch in your back (Cow), looking up. Exhale and round your back like a cat, chin to chest. Mobilizes the entire spine.
Duration: 10 repetitions in breath flow.
6. The Seated Twist
Sit on a chair. Twist your upper body to the right and grasp the chair back. Keep your hips stable facing forward. Your gaze goes over your right shoulder.
Duration: 30 seconds per side.
Sit on a chair. Twist your upper body to the right and grasp the chair back. Keep your hips stable facing forward. Your gaze goes over your right shoulder.
Duration: 30 seconds per side.
Part 3: Legs & Feet
7. The Hamstring Stretch
Place one leg straight on a low stool or step. Keep your back straight and lean slightly forward from the hips until you feel a stretch in the hamstrings.
Duration: 45 seconds per side.
Place one leg straight on a low stool or step. Keep your back straight and lean slightly forward from the hips until you feel a stretch in the hamstrings.
Duration: 45 seconds per side.
8. The Calf Stretch
Stand facing a wall. One leg back, pressing the heel firmly into the ground. Lean against the wall with your hands.
Duration: 45 seconds per side.
Stand facing a wall. One leg back, pressing the heel firmly into the ground. Lean against the wall with your hands.
Duration: 45 seconds per side.
"Those who rest rust. Those who stretch remain flexible."
Frequently Asked Questions
When is the best time to stretch?
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In the evening to relax or as a short break during work. In the morning, muscles are often still "cold" and stiff – it's better to mobilize gently rather than stretch intensely.
Should it hurt?
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No! You should feel a distinct pull ("good pain"), but never a sharp pain. Breathe deeply into the stretch.
Which exercise does your body need?
Do you have neck problems or a pinch in your hip? The Health & Wellness Assistant can suggest targeted exercises based on your complaints.
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