Beneficial Stretches

In the modern world where schedules are full, finding time for self-care, specifically physical activity, can be difficult. Getting out of the house for a run or workout class might be out of reach but we have rounded up a few stretches that are the beneficial for the body and can be done anywhere. Here are our favorites stretches to do in a time-crunch:

1. Forward Fold - One of the most basic, yet beneficial stretches is the forward fold. You can perform this stretch sitting or standing. We love this stretch because it’s easy to execute (just bend forward as far as you can while keeping your back straight) and it has a ton of health benefits including: relieving tension in the spine, reducing stress and anxiety, improving digestion, lowering blood pressure, easing symptoms of menopause, asthma, and can even help with sinusitis.

2. Butterfly Stretch - This stretch is done by sitting down with your knees bent, facing outward and your feet together. Grab your feet and try to push your knees down. This stretch is beneficial for stimulating the reproductive and digestive organs. It’s also great for relieving stress and tiredness.  

3. Child’s Pose - The child’s pose is done by sitting on your feet and bending forward. This is a great mid-day pose that will help digest your lunch and calm you down for the rest of the day.  

4. The Seated Forward Bend - To execute this stretch, raise your
arms above your head and lengthen your spine. Exhale, and slowly bend forward at the hips keeping your buttocks and heels connected to the ground as you bend. This stretch encourages relaxation and calms the mood. It’s also very good for digestion and stimulates organs including intestines, kidneys, liver, ovaries and uterus. This is also a great stretch for menstrual discomfort.  

5. Cat-Cow Stretch - For this stretch, you begin on all fours and As you inhale, simultaneously lift your sit bones upward, press your chest forward, and allow your belly to sink towards the floor. Lift your head, relax your shoulders away from your ears, and gaze straight ahead. Then when you exhale, you’ll go into Cat Pose by rounding your spine out, tucking your tailbone and drawing your public bone forward. Release your head to the floor but don’t force your chin to your chest. It’s one of our favorites to do after a long day because it helps with balancing emotions, calming our mood and massaging our organs. This stretch also just feels incredible on the back, hips and abdomen.

If you don't have time to get to the gym, we hope this list inspires you to start stretching. It’s such a beneficial practice offering so many health benefits and you can do it anywhere with very little time.  

Nina Dam

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