How To Do A Full Body Stretch At Home

What can you do to keep your body active after sitting or standing for long hours? A full body stretch at home helps you move gently from head to toe. This routine does not take much time and can be done in a small area. The aim is to stay gentle and take each movement step by step.

Start with the neck and shoulders:

When it comes to full body stretch, begin in a standing or seated position. Slowly tilt your head to one side and hold for a few seconds. Bring it back to the centre, and then go to the other side. Roll the shoulders forward in circles, then backward. This helps release stiffness in the upper body.

Move to the arms and upper back:

Raise both arms overhead and reach up. Hold that position for a few seconds. Then, bring your arms out to the sides and stretch them wide. For the upper back, cross your arms in front of your chest, placing one hand on the opposite shoulder. Gently press forward to feel the stretch between the shoulder blades.

Stretch the sides:

Stand with feet shoulder-width apart. Raise one arm and lean gently to the opposite side. Keep your other hand on your hip for support. Hold for a few seconds and switch sides. This movement targets the waist and outer parts of the upper body.

Focus on the lower back:

Stand tall and slowly bend forward at the hips, letting your arms hang down. Keep your knees slightly bent. Stay in this position for a short time, and then rise slowly. This stretch may ease tightness in the lower back after sitting for long periods.

Stretch the legs:

Sit on the floor with one leg extended and the other bent. Reach toward your toes while keeping your back straight. Hold for a short time, and then switch legs. For the inner thighs, sit with the soles of your feet touching each other and gently press your knees down with your elbows.

Don’t forget the calves and ankles:

Stand facing a wall, place your hands on it, and take one step back with one leg. Keep the back leg straight and the front one bent. Press the back heel into the floor. Hold, and then change sides. To move the ankles, rotate each foot slowly in circles while seated.