Home Stretching Routine

Online Stretching Exercises With NKPT Online

Incorporating stretching into your daily routine is crucial for maintaining flexibility, reducing muscle tension, and preventing injuries. A home stretching session offers a convenient and accessible way to improve your physical well-being. This is a general stretching programme, designed by a professional fitness coach and online personal trainer. It is here for anyone who wants to enhance flexibility and get a bit of relaxation time in while they're at it.

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What Are The Benefits of Home Stretching Session?

Home stretching sessions provide numerous benefits to individuals with different motivations, such as improving posture, increasing range of motion, and aiding in recovery. Some of these benefits include:

Enhanced flexibility: Regular stretching improves flexibility, enabling you to perform daily activities with greater ease.
Improved posture and alignment: Stretching helps maintain proper alignment and reduces muscle imbalances, promoting better posture.
Increased range of motion: Stretching your muscles regularly can increase your joints' range of motion, leading to improved overall function.
Reduced muscle tension and soreness: Stretching aids in relieving muscle tension and reducing soreness after workouts or long periods of inactivity.
Injury prevention: Flexible muscles are less prone to injuries, making stretching a critical component of injury prevention.
Better relaxation and stress relief: Stretching can help calm your mind and body, providing a sense of relaxation and stress relief.
Convenience and accessibility: Home stretching sessions can be performed anywhere, anytime, without the need for specialised equipment or gym memberships.

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"Another gain for me is my mental strength; I feel like I have more energy and am more productive at work and at home."

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Franky Tarrant

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achieve Your Fitness Goals With NKPT Home Workouts

Standing Quadriceps Stretch
- Stand tall with your feet hip-width apart.
- Shift your weight onto your left leg.
- Bend your right knee and grab your right ankle with your right hand.
- Gently pull your foot towards your glute, ensuring your knee points straight down.
- Maintain an upright posture, engaging your core for balance.
- Hold for 20-30 seconds, then switch legs.

Hamstring Stretch
- Sit on the ground with your right leg extended in front of you.
- Bend your left leg, placing the sole of your left foot against your right inner thigh.
- Keeping your back straight, reach for your right toes with both hands.
- Feel the stretch along the back of your right leg.
- Hold for 20-30 seconds, then switch legs.

Seated Figure-4 Stretch
- Sit on the ground with both legs extended in front of you.
- Cross your right ankle over your left knee, forming a figure-4 shape with your legs.
- Place your hands on your right knee and gently press it down towards the ground.
- For a deeper stretch, lean your torso slightly forward.
- Hold for 20-30 seconds, then switch legs.

Standing Calf Stretch
- Stand facing a wall or sturdy surface, about an arm's length away.
- Place your hands on the wall at shoulder height.
- Step your right leg back, keeping your heel on the ground.
- Ensure your right foot is pointing straight ahead, and your right leg is straight.
- Lean into the wall, bending your left knee, until you feel a stretch in your right calf.
- Hold for 20-30 seconds, then switch legs.

Shoulder Stretch
- Stand tall with your feet hip-width apart.
- Bring your right arm across your chest, keeping it straight.
- Use your left hand to gently pull your right arm towards your chest, feeling the stretch in your right shoulder.
- Keep your shoulders relaxed and avoid lifting your right shoulder.
- Hold for 20-30 seconds, then switch arms.

Triceps Stretch
- Stand tall with your feet hip-width apart.
- Raise your right arm overhead and bend your elbow, placing your right hand on your upper back.
- Use your left hand to gently pull your right elbow towards your head.
- Keep your head and neck relaxed, and avoid arching your back.
- Feel the stretch along the back of your upper right arm.
- Hold for 20-30 seconds, then switch arms.

Chest Stretch
- Stand in a doorway or near a wall with your right forearm against the surface.
- Position your elbow at shoulder height, forming a 90-degree angle with your arm.
- Align your body parallel to the wall or door frame.
- Gently lean forward slightly until you feel a stretch in your chest and front shoulder.
- Keep your body straight and avoid twisting your torso.Hold for 20-30 seconds, then switch sides.

Choose Neil King To Help you get The Best Home Workouts

NKPT Online has put together this stretching guide for anyone to follow this stretching guide. If you would like something that is more specific to you then we can create a personalised stretching plan as part of your online personal training programmes.

Neil King is a personal trainer with over 15 years experience. NKPT Online can design fitness plans according to your specific needs, goals, and fitness levels, ensuring a safe and effective stretching routine. Experience the benefits of a customised stretching plan, and boost your overall well-being and performance by signing up for our online personal training programmes today.