Well, according to many experts for health stretching in routine is not enough to improve the flexibility in your muscles. But with that, you will have to feel the ease of tightness. You should avoid yourself from the internal injuries, and the primary motive is to increase the circulation of blood in your body. But if you want yourself to energize yourself for the rest of the day, then you need to perform a simple set of exercises that would take only a few minutes to complete. Well, it would help you to save your precious time.
Down Dog at the wall pose
Initially, you need to stand around three feet away from the wall. Your face must be facing the wall, and your feet must be a wide apart. You need to bend a bit such that it helps you place your hands and forearms on the wall in front of you. Well, you need to keep them away with the shoulder width apart from each other. Your upper torso must be parallel to the floor and legs must be straight. The position must in a way such that it makes an angle of ninety degrees between your legs and body and another one must be between your forearms and arms. Hold on the position for a while and return.
Twisted child pose
Place your toes together by sitting on the knees under the buttocks. Your knees must have the distance more than the hip width from each other.
Your buttocks must be there on the heels and then turn towards the waist. Now rolling towards left side place your hand and head on the floor. Your palm must be facing towards the ceiling. Far stretch another arm above your head, and then right palm must be there on the level. Hold on the position for the next thirty seconds. And now repeat the exercise for another side.
Side neck stretch
You need to sit on the floor by keeping your spine erect. Don’t forget to keep your legs crossed in any case. Extend your one arm on the side in a way such that it gives imaginative thinking of pushing the wall. Keep lowering your shoulder till you feel a stretch in your body. Now place another hand on the head and start selling it in the down direction. Hold on our position for the next thirty seconds. And later perform the same activity with the other side of your hands. The event helps to work you on the arms, shoulders, and neck. It provides stretch to them.
Initially, you have to sit on your knees and keep your feet with the hip-width apart from each other. Now try to move your hips in the up direction and away from the floor. It would lift your buttocks from the heels. Now open up your chest towards the ceiling to relax with the head back. Hold on the position for next sixty seconds by placing your hands on the heels. The camel bridge will help you to stretch hips, and thus it would further activate your glutes. It even prevents you from the pain in your lower back, knee pain, and the bones.
Side Lying quad stretch
You need to lay down on one of your sides with the head on the hand of that side as you can see in the picture above. Keep your body straight with the bent knee of the other side. Right heel is to move towards the buttocks. Slowly try to stretch your body a bit more. Hold on your position for the next thirty seconds and then proceed to another side to perform same.
Half moon pose
Initially, you have to stand to place feet with hip-width apart from each other. Keep your body straight and then hold right foot with right hand. Now after balancing try to straighten your right leg. Now try to raise left leg until it becomes parallel to the floor. By turning your face attempt to look at the left hand. Hold on your position for the next thirty seconds and then perform it with another leg.