1. Neck Stretching

Many daily activities will cause tension to accumulate in the neck, for example due to the position of the head and the computer screen is not aligned or often slouching. Do the activity 2-4 times.

• Sit on a comfortable chair

• Bring your right ear slowly towards your right shoulder.

• Maintain the pose for 5 to 10 seconds

• Slowly return the head to the starting position

• Repeat the same stretch to the left side

• Slowly lower the chin towards the bottom (chest)

• Maintain the pose for 5 to 10 seconds

• Slowly return the head to the starting position

• Repeat the same stretch towards the top (ceiling)

• Turn the head slowly to the right

• Maintain the pose for 5 to 10 seconds

• Slowly rotate the head to the starting position

• Repeat the same stretch to the left side

Neck stretching is the easiest stretch to do

2. Back Stretching

a) Seated Lower Back Stretching

• Sit on the floor and open the legs as far as possible but still comfortable and position the knees straight

• Place both hands on the right knee

• Slowly reach your hands towards your right ankle

• Hold this stretch for 10 seconds

• Slowly return to the starting position

• Repeat the stretch on the left side

• Repeat the stretch 5 to 10 times

b) Lower Back Stretch by Lying Down

• Lie on your back on a flat surface

• Place both hands behind the right knee

• Bring your right knee to your chest and maintain the position for 10 seconds

• Slowly return to the starting position

• Repeat the stretch with the left knee

• Repeat the stretch 5 to 10 times

c) Lying "T" Twist

• Lie on your right side, placing your hands, knees, and feet together.

• Bring your left arm (which is on top) across your body while rotating your upper body and head to the left.

• Hold in the "T" position for 10 seconds and then rotate back to the starting position (stacked)

• Repeat at least 3 to 5 times for each side

3. Leg Stretches

a) Thigh Stretch

• In a standing position, bend the right knee, and grab the ankle or foot with the right hand behind

• Gently pull the leg pressing towards the buttocks until the quadriceps feel the stretch

• Hold the position for 30 seconds and then lower the leg down.

• Repeat on the left side with repetitions for each 3 times

b) Calf Stretch

• Stand with your right foot in front of you and your left foot behind you.

• Bend the front leg while the back leg is in a straight position, lean forward while placing your hands on the wall

• Slowly bend the front leg deeper until the stretch is felt in the back leg, adjusting the intensity of the stretch

• Hold for 30 seconds

• Straighten the front leg to return to the starting position

• Repeat on the left side with repetitions for each 3 times

4. Child's Pose

Child's pose is a stretch to rest the body. It can help us to catch our breath, relax the body, and reduce stress. It also helps reduce pain in the back, shirt, and neck.

• Kneel on the floor, extend your arms towards the front with the palms facing down or bring them to the sides of your body with the palms facing up.

• The knees should be hip-width apart and then shift your body weight backwards so that your buttocks move towards your feet.

• Rest your forehead on the floor and sink your chest into your thighs.

• Close your eyes and breathe deeply while holding this pose

• Hold for approximately 5 minutes

Child's Pose is a stretching movement to relax the body

5. Cat Cow Pose

Cat cow pose is intended to help reduce tension in the neck, shoulders, and back. This pose involves two movements done alternately. Make the transition slowly.

a) Cat Pose

• Position the body like a cat, resting on the knees and palms shoulder-width apart.

• Slowly arch your back upwards, while letting your head drop down to your shoulders.

• Continue to arch the back while pulling the abdomen inward

• Slowly lower the back to return the spine to its initial neutral position.

b) Cow Pose

• Position the body like a cow, resting on the knees and palms shoulder-width apart.

• Slowly lower the abdomen, creating a curve in your spine.

• As the spine arches, lift the neck and head

• Slowly raise your back to return your spine to its initial neutral position.

Do these stretches about 30 minutes or 1 hour before bedtime. This type of stretching is done more relaxed so it does not make the heart rate increase. If you are not used to it, you may feel a little discomfort. However, it should not be painful. Have you used any of these stretching moves? Let's leave a comment.

Let's download the Fitie application now to get tips and other interesting information!