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15-Minute Stretching To Improve Your Joints

What are the things that keep you active and healthy? Are you looking to live a healthy and happy life? Are you looking for quick, easy, and effective tips to keep your joints in top shape?

Here is a list of 15-minute stretches which will surely improve your joints and related muscle tissue

 

  1. Standing Forward Bend

Stand straight with your feet apart. Raise your arms above your head and bend to the point where your torso touches the floor. This exercise will help in keeping your spine flexible and reduce back pain.

  1. Wall Slap

Stand against the wall and slap your hands against it. That will stretch your arms, chest, and shoulders.

  1. Leg Lift

Lie down, lift your legs into the air, and hold them in that position for 3 to 5 minutes.

  1. Neck Stretch

Stand straight with your feet apart and extend your arms upward. Now, slowly bend backward and reach your neck toward your knees. You will feel a stretch in your neck.

  1. Hamstring Stretch

Lie flat on the floor and stretch your left leg upward so your toes touch the floor. Pull your right leg toward your chest and pull it toward your left hip. You will feel a stretch in the back of your thigh.

  1. Foot and Ankle Stretch

Stand straight and raise your right leg behind your body. Slowly lower your right leg. Then, switch your legs and repeat the same action.

  1. Quadriceps Stretch

Place your right foot on your left leg and grab your right ankle. Pull your right knee up and back and hold it in that position for 30 to 60 seconds. Repeat the same action with your left leg.

  1. Pelvic Stretch

Sit on the floor with your legs straight. Lift your right leg and place it over your left leg. Place your right hand on your right thigh and use it to push your hips forward.

  1. Knee to Chest

Lie on your back and lift your knees to your chest. Ensure that your knees are straight and your thighs touch your chest. Hold this position for 10 to 30 seconds.

  1. Calf Stretch

Stretch your calf by standing up straight and raising your heels above your head. Keep your knees together and lean forward to your toes.

  1. Hip Stretch

Place one foot flat on the floor. Stretch your leg by bending your knee until your toes are close to your buttocks. Keep your toes pressed to the floor and hold this position for 3 to 5 minutes.

  1. Shoulder Stretch

Lay down on the floor and lie on your stomach. Raise your head and upper body off the floor and lift both arms. Now, bend your elbows and try to touch the floor with the backs of your hands.

  1. Back Stretch

Stand straight with your feet apart. Lean over a chair and rest your forehead on the chair’s seat.

To watch how to apply above tips just watch amazing, videos on our YouTube Channel.

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