Exercise is essential to our physical and mental health. Many adults acknowledge that cardiovascular exercise is important to keep our hearts and minds healthy. Many adults also value doing regular strength-training exercises to develop their muscle mass and strengthen their bones. Sometimes, however, the third component of a balanced exercise routine is missing from people’s exercise programs,  stretching and relaxation exercises. Stretching is important to perform before attempting any cardiovascular or strength-training exercise. Stretching in the morning when you wake up can be a good start to your day. Stretching before your go to bed at night can relax your muscles and prepare your body for a good night’s sleep.

Listed below are simple stretching exercises that you can easily perform from the comfort of your home.

Neck Stretch

Stand with your back in a straight but relaxed position. Bring your head down to your chest. Hold the stretch for ten seconds. Now turn your head so that you are looking over your left shoulder. Hold the stretch for another ten seconds. Bring your head back down to your chest. Now turn your head so that you are looking over your right shoulder. Hold your stretch for ten seconds. Repeat this stretch ten times to both the right and left side.

Shoulder Stretches

a) Stand in a relaxed but straight posture. Move your shoulders backwards in a circular motion. Pause for several moments when you raise your shoulders towards your ears. Ensure that your back is not curved. Repeat this exercise ten times.

b) Stand in an clear space in your home with your feet hip-width apart. Raise your arms up to shoulder-height, keeping your arms straight and reaching out to both sides. Perform slow and controlled shoulder circles backwards. Do ten repetitions. Then make your arm circles a little bigger. Do another ten repetitions. Pay attention to your posture.

Back Stretches

a) Lie comfortably on your back on either your bed or an exercise mat. Bring both knees up towards your chest. Hold this position for a count of ten. This stretches your lower back. Release your legs slowly.

b) Lie comfortably on your back on an exercise mat or your bed. Keep your left leg straight and bring your right knee in towards your chest. Hold this position for a count of ten. Then slowly release your right leg. Bring your left knee in towards your chest. Hold this position for a count of ten. Repeat this stretch on both your right and left side ten times.

Facial Stretch

Sit comfortably in a chair or stand with good posture. The easiest way to stretch your 44 facial muscles is simply to yawn quietly without making any noises. As you yawn, stretch your facial muscles. Yawning increases oxygen to your brain, so you will feel more awake and alert after this exercise. Repeat this exercise five to ten times.