Stretching is the first exercise you do when you wake up or take a break from work or before and after your workout, and for good reason. Stretching exercises improve muscle flexibility and joint motion, blood circulation, sleep, and stress relief. Here are 4 stretching exercises for your stretch therapy.

1. Forward Bend Stretch

Also known as a standing forward stretch, this stretch eases the tension in your spine, neck, back, and hamstrings. Stand straight and tall with both hands on your sides. Swing your hands up from the sides, take in a deep breath, and gradually bend forward to touch your toes. You can bend your knees a little. Don’t fret if you are unable to touch your toes – just bend as far as you can. You will be able to touch your toes eventually if you do these stretching exercises daily. Aside from this variation, there are many other forms of forward bends that you can use and modify according to your needs and current flexibility.

2. Shoulder Stretch

There are two types of shoulder stretches. They are known as anterior and posterior. This stretching exercise is especially beneficial for people who are slouched on a chair working on your computer all day. You will notice an immediate effect on your posture with just a 30-second shoulder stretch. Stand with your feet width-apart, interlace your fingers with your palms facing outwards; stretch your arms forward, rounding your shoulders and upper back; bend your chin towards your chest. This is the anterior shoulder stretch. Interlace your fingers or hands behind you, roll back your shoulders down and expand your chest. The tension and stress of a busy days burden your neck and shoulders, which can be relieved by this shoulder stretch.

3. Standing Quad Stretch

If you have been sitting all day, then this stretch is a must for you. Inactive knees can lead to knee pain and they can become sore. This stretch is ideal for athletes as well, especially runners. Standing quad stretch give your knees a chance to breathe and improves range of motion. Stand upright and bend your right knee and hold your foot behind you. You can either raise your left hand or stretch it out on the side. Focusing your mind to get your balance is another important goal of this exercise. If you can’t find your balance you can do this stretch against a wall.

4. Spinal Twist

Out of all the stretching exercises listed, this stretch has the greatest impact on overall posture. The health of your spine affects the organs around it and the overall health of your body. Twisting your spine gives it the flexibility that it needs and improves your posture. Sit on the floor with your legs crossed and your spine upright; place the palm of your left hand on your right, and fingers of your right hand on the floor behind you. Gradually twist your back to the right. You’ll notice that this exercise stretches your body from the tail of the spine to the neck. Your back is refreshed.

With professional assistance, you will be able to decide the right stretching exercises that will help release the stress our body accumulates due to physical inactivity or mental tension and plays a crucial role in soreness recovery for joints.