Except stretching in the morning and before bed it is also good to set aside a few minutes time every day to stretch and tone the muscles. This routine is designed to stretch and relax the muscles most often used in everyday activities.

Approximately eight minutes

1. Now, lying on the back, with the soles of the feet together let your knees fall apart. Relaxing your hips, let gravity give you a slight stretch in the groin. Breathe deeply and hold for 20 seconds.

2. Interlace your fingers behind your head at about ear level. Relax and slowly pull your head forward until you feel the muscles on the back of your neck stretching slightly. Hold for 3-5 seconds and repeat two times.

3. Lying on the ground with your fingers still interlaced behind your head, pull the shoulder blades towards each other so that you create tension in the area of the upper back. Hold for 3-5 seconds and repeat two times.

4. Now lay one arm down along your side with the palm facing downwards and the other arm above your head with the palm facing the sky. Reach in opposite directions with hands, the lower back flat and the jaw relaxed, to stretch the shoulders and back. Hold for 8-10 seconds on each side.

5.Lying down on your back, pull your left leg towards your chest while keeping your other leg as straight as possible. Keep the back of your head on a mat if you can, and do not overstrain. If you cannot do it while keeping your head on the ground, then put a small pillow underneath your head. Hold the position for 10-20 seconds on each leg. This stretch is designed to relax the muscles of the back and hamstrings.

6. Interlace your fingers behind your head, bring your knees together and put your feet and arms on the floor. Then, use your left leg to pull the right leg towards the ground until you feel your hip or lower back stretching. Relax. Keep the back of the head, shoulders, upper back and elbows flat on the floor. Hold for 15 seconds and repeat on the other side.

7. Lying on the ground, straighten out your legs, while at the same time extending your arms overhead. Then reach out as far as is comfortable in the opposite direction with your arms and legs for 5-10 seconds. Repeat two times. This is a great stretch for the muscles of the rib cage, spine, feet, arms, ankles, abdominals and shoulders.

8. Lying on your left side, rest your head on the palm of your left hand. Holding the top of your right foot with your right hand, gently pull your heel towards the buttocks. This stretches the ankle and quadriceps. Hold for ten seconds on each leg.

9. Then, by contracting the right thigh (quadriceps) muscles, move the right hip forward, while at the same time pushing your right foot into your hand. Remember to keep your body in a straight line. Hold for 5-10 seconds on each side.

 

10. While lying on the floor with your lower back flat, lift your leg at the thigh joint so that it is at a 90° angle from the ground. Alternatively, if you cannot hold your leg straight up, you can use a towel or a piece of rope to hold on to your foot and pull gently. It is also possible to put a pillow under your head for more comfort. Hold for 10-20 seconds on each leg.

11. Put the soles of your feet together and hold on to your toes. Then gently     bend forward from the hips until you feel a stretch in the groin area and possibly the back. Hold for 20-30 seconds. Do not move forward from your head and shoulders but keep your lower back straight and bend at the hips.

12. Now sit with your right foot straight and your left leg bent, so that the left foot’s toes are level with the right knee. Then cross the left foot over to the outside of the right leg, while at the same time, bend the right elbow and rest it on your upper left thigh. Place your left arm behind you and twist towards it for 8-10 seconds. Repeat on the other side.

13. Repeat exercise 11 for 10 seconds.

14. Place one leg in front of you, the knee bent and the foot firm and flat on the floor, and the other leg behind you, so that it is resting on the knee (see picture). The ankle of the leg in front of you should be directly below the knee; if it is not, make the space between the two legs bigger or it will be harder to stretch. Now lower the front of your hip downward to create an easy stretch, but do not move the position of the knee. Hold for 15-20 seconds on each leg. This exercise stretches the front of the hip, the groin and the hamstrings. 

15. Standing a little way from a solid wall, lean on it with your forearms, while the head is resting on your hands. Bending one leg place your foot on the ground a little in front of you, while the other leg is straightened behind. Keeping the lower back flat, and the feet pointing straight ahead, slowly move your hips forward. Keep the heel of the straight leg firmly on the ground. Hold for twenty seconds on each leg.

16. Stand straight with your shoulders bent backwards and pushed down. Then raise them towards your ears until you feel a slight tension in your neck and upper back. Hold for 4-5 seconds and relax. Repeat two times.

17. With your fingers interlaced, straighten out your arms upwards, the palms turned out. Imagine that your arms are elongating themselves, trying to reach the sky, while you feel them and the muscles on the outer side of the rib cage stretch. Hold for 10-12 seconds and repeat two times.

18. Standing with your knees slightly flexed, bend your right elbow putting your arm behind your head. Now hold the elbow with your left hand and stretch slightly by pushing your head onto the right elbow. Hold for 8-10 seconds on each side. This stretches the muscles down the side of the body from hip to elbow.

19. Standing in a doorway, place your hands at about shoulder level on either side. Keep your knees slightly bent and the head and chest up. Lean forward until you feel a stretch in your chest and arms. Hold for 20-30 seconds.

20. Stand straight with your knees slightly bent. Place your hands, fingers facing downwards, on your lower back just above your hips and gently push your hands forward creating a hollow in the lower back. Hold for ten seconds and repeat twice.  

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