Wall Stretches to Keep Your Body Moving

doorway-chest-stretchStretching can help you to keep your body moving so that you are able to keep up with all of the fun events and activities of the summer. Stretching doesn’t have to be arduous and uncomfortable to be effective, either. Stretching also doesn’t have to be done with a bunch of equipment to be effective. The following stretches use nothing but a wall or doorway and keep you comfortable and safe while stretching your body effectively.

Hamstring Stretch

To start, lie on your back in an open doorway. Place one leg on the wall with your heel towards the ceiling. Bend the other leg and put your foot on the floor. You should feel a light stretch on the back of your leg. The increase the intensity, you can move your glutes closer to the wall. To decrease the intensity, move farther away from the wall. Hold the stretch for about 30 seconds, and then switch legs. Try to relax into the stretch for best results.

Wall Pushup

To start, stand about three feet away from the wall with your feet hip width apart. Place your hands on the wall in front of you with your arms straight. Lean your hips forward and bend your knees slightly to stretch your calves. Relax into the stretch and hold for 30-60 seconds.

Doorway Chest Stretch

To start, stand in the middle of a doorway. Place your forearms against the inside of the doorway with your triceps facing the ground. Slowly lean forward to the furthest position that is comfortable, until you feel a comfortable stretch in your chest and shoulder muscles. Hold the position for about 15-30 seconds.

Hip and Back Stretch

To start, lie on your back with your legs straight up against the wall. Move your legs away from the wall until they are at a 90 degree angle with your body. Relax and feel the stretch up your back and into your hips. Hold for about 30 seconds, then sit up and lean to the other side to stretch the other side.

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