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Stretching is an important part of any fitness routine. Not only does stretching help keep your muscles limber, but it can also reduce pain and increase mobility in your joints. That’s why stretching is a necessary component of any workout program. The right stretches can help you achieve better posture, relieve tension in your muscles, and prevent injury. If you struggle with lower back pain or other joint issues, then you might be tempted to skip on certain stretches. However, many of these exercises are beneficial even if you have minor concerns about them. You just need to modify the stretch so that it’s less painful without compromising its benefits either. Using these effective stretching exercises will not only reduce the pain in your lower back but also promote good posture and healthy joint movement for the majority of people who do them regularly.

Bend at the knees and gently hinge forward

While this stretch looks uncomfortable, it’s actually quite gentle. You can easily bend at your knees and hinge forward at approximately a 90-degree angle. Keep your back straight and your head up, and inhale as you hinge forward. Then exhale as you sink back down. Do this stretch for 20-30 seconds, three times a week. This will not only keep your back healthy but will also help to improve your posture.

Hamstring stretch with a wall

This hamstring stretch relies on a little trick of the mind to ease the discomfort and improve flexibility. So when you try the following hamstring stretch with a wall, you’re not actually stretching your hamstrings; you’re just feeling a stretch in the muscle across your lower back. Place your back against the wall, and put your feet flat on the ground. Flex your toes and push your hips forward so that your knees are bent and your weight is on your toes. This will activate your glute muscles (butt muscles) and put your hips higher in the air. Now, brace your core, and slowly start to move your hips backward until you feel a gentle stretch in your hamstrings. Pause here for a few seconds, then slowly come back to the starting position. Do this hamstring stretch for five reps on each side three times a week.

Neck and back stretches

Although stretching can be done any time during the day, it’s especially important before and after exercise. For example, you should stretch before your workout to improve range of motion, reduce the risk of injury, and alleviate tension in your muscles. When you stretch before an activity, your muscles will already be warm and loose, making it easier to perform the movement correctly. Stretching immediately before a workout will also reduce the risk of injury because you’ll have less chance of injuring yourself while you’re fatigued. To stretch your neck and back muscles, you can use a few simple props. String a towel or an elastic band between two chairs or a doorframe. This will allow you to stretch your back and neck muscles without putting strain on your joints.

Simple calf stretch

Although this stretch is typically done on the calf muscle, it can also be done on the hamstring. If you’re looking for a more intense stretch, however, then you should try this one on your hamstring. To stretch your calf muscles, lie on the ground and bring your toes up toward your knees. Pull your toes up toward your shins, and hold them there for 20-30 seconds. You can also use a foam roller to stretch your calves if you find this stretch too easy.


By now, it should be clear that stretching is a great way to relieve stress, improve joint mobility, and keep your muscles active. And because many injuries are caused by muscle stiffness, stretching regularly can help you avoid joint pain and injury. However, not all stretching exercises are created equal. In fact, many people do not stretch correctly, and so they end up worsening their condition and even hurting themselves in the process. If you’re one of them, don’t worry. With the right stretching exercises, you can finally start getting the benefits you deserve from this vital routine. Effective stretching exercises are essential for preventing injury and keeping your muscles healthy. Even if you have few concerns about pain and joint movement, you should still stretch regularly to stay flexible and injury-free.

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