12 Simple Stretches to Boost Your Energy And Make You Feel Refreshed

Going to the gym and working out consistently to build muscle is good. But it’s also important to stretch before and after your workouts. When you do any kind of exercise, you need to be able to have a full range of motion in your joints. That’s how your joints stay strong, flexible, and healthy. Some people might find it hard to stretch every day, but you can choose only to stretch the places that are usually stiff. That said, here are 12 simple stretches that can help you achieve your full range of motion while boosting your energy levels and making you feel refreshed.

1 Neck stretch

Start by lying down on a mat or standing up straight with your back against a wall. Take a towel and loop it around your head while holding the two ends in each hand. Pull the towel forward and make sure your shoulders are pressed against the wall or the mat.

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2 Flat Back

Stand in front of a table with your feet hip-width apart. Put your hands on the table in front of you. Start bending your back forward until your back is fully stretched out. You can raise your head and bend your knees between the stretches. Then get back into the stretch position. Do it 2–4 times, each time holding the stretch for 15–30 seconds.

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3 Butterfly wings

First, stand up straight or sit up straight in a chair. Raise your arms and put your fingertips on your shoulders. Your elbows should point away from you. While maintaining this pose, rotate your elbows in circular motions forward in front of you until they touch, then down and back up from behind. Bring your elbows back out, and do this a few times throughout the day. You can also do it in reverse.

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4 Seated hip stretch

These simple stretches can be done while sitting down or standing up. But you must keep your back straight and place your right ankle on your left knee. Start leaning forward while maintaining a straight back and a forward-leaning torso. You’ll soon feel your right glute and hip being stretched. If you want to increase the intensity of the stretch, just push your right knee down slowly. Hold this stretch for 10 to 30 seconds, then do it again on the other leg.

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