10 Stretches That Will Make You Feel Like a New Person
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Getting a massage every week sounds amazing — if we could only afford it. Fortunately, there are stretches you can do at home to loosen up all your tight muscles and feel as good as if you’d had an actual massage. (OK, almost as good.) When you do these stretches to target your hips, neck, shoulders and more, “be quirky and intuitive,” says Wil Lewis, a New York City-based massage therapist. “Every body is different. Move your body in subtle ways within each stretch intuitively to catch the angles and corners of your body that need it most.”
1 BACK OF THE NECK
While standing or sitting, let your head fall forward toward your chest. Interlace your fingers behind your neck (not your head). While counting down from 20, try to lift your head while you pull your neck toward the floor with your hands. When you reach zero, let go. “Your neck will feel longer and your posture will be improved,” Lewis says.
2 SIDE OF THE NECK
Target your levator scapulae muscles — the ones on the side of your neck — with this stretch from Lewis. Let your right ear fall toward your right shoulder. Take your right index finger and push your chin back until you have a double chin. Lean into the stretch until it feels good, allowing the stretch to expand naturally for 30 to 60 seconds. Switch sides and repeat.
3 SPLENIUS CAPITIS AND CERVICIS
Say what? These muscles hug the back of the neck close to the vertebrae and can cause headaches. “This stretch is kind of weird, but it feels great!” Lewis says. Point your nose toward your right armpit (yes, your armpit). Place your right hand on the back of your head and let the natural weight of your arm draw your nose downward. You should feel this along the back of the neck on the left side. Hold for 30 to 60 seconds, allowing the tension to melt and the stretch to increase. Switch sides and repeat.
4 BACK OF THE SHOULDERS
This stretch is good for the back of the shoulders, including your rhomboids and trapezius muscles, Lewis says. Interlace you fingers at your lower back so your palms face back. Draw your elbows together toward the front of your body while you round your spine. Lean forward into the stretch until it feels good, allowing it to expand naturally for 30 to 60 seconds.
5 UPPER AND MIDDLE BACK
“This exercise helps offset the negative effects of poor posture from sitting all day,” says Steve Sudell, co-owner of StretchLab in Venice, California, which provides personalized stretching performed by certified professionals. Start by standing with your legs wide. Bend forward and place your hands on the ground. Place your right hand behind your head. Leading with your elbow, rotate your chest toward the ceiling as high as possible. Rotate back to start, trying to touch your left arm with your right elbow. Do 10 reps, then switch sides.
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