Stretching is something you probably know you should be doing. It’s also the part of the workout that’s very easy to skip. You may think you don’t have time for it or don’t need it. But a stretch session is one of the best ways to end any workout. Sitting all day will make the front of your body tighten up—especially your hip flexors, rectus femoris, pectoralis, upper traps, and anterior scalenes (the front of your neck).

1- Quad Stretches:

Stand and hold onto a wall or the back of a chair for balance if needed.
Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. You should feel a stretch down the front of your leg.
Squeeze your hips forward for a deeper stretch.
Hold for 15 to 30 seconds and switch sides, repeating one to three times per leg.

2 – Upward Stretch:

Lace your fingers together and raise your hands above your head, palms facing upward.
Elongate your spine and feel the stretch in your ribcage and arms.
Hold for a count of 10, and then incorporate a sitting side stretch into the sequence to target your torso.

3 – Standing Hamstring Stretch:

Take your left foot forward and tip from the hips, keeping the back flat.
Lower down until you feel a stretch in the back of the leg.
Rest the hands on the upper thighs to give your back some support. 
Hold for 15 to 30 seconds and switch sides, repeating one to three times. You can use resistance band for support and leverage.

4- Upper back Stretch:

Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back.
Contract the abs to get the most out of this stretch.
Hold for 15 to 30 seconds, repeating one to three times.

5- Shoulder Stretch:

Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.
Try dropping the shoulder down if you’re not feeling a stretch.
Hold for 15 to 30 seconds and switch sides, repeating one to three times on each side.

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