Standing stretches can be used to increase flexibility in many muscles of the body. Although there are a large number of standing stretches some of the most common include the standing hamstring, calf and core stretches. Standing stretches are useful as they can be performed anywhere. A stretching routine to help prevent many of the common injuries associated with office jobs will usually involve standing stretches.
To achieve the most benefit, a daily stretching routine is often required. This routine should involve lower body, upper body and arm stretches to make sure that the entire body is supple and flexible. Not only can this help to reduce the chance of sustaining an injury but it will also help a person to feel more relaxed. In most cases, a stretch should be held for around 20 seconds and repeated at least twice.
A standing calf stretch can be performed without any equipment. To start, the person stretching should stand up tall and then place one foot in front of the other. The toe of the front foot should be brought up slowly while leaving the heel on the floor. The stretch should be felt along the back of the lower leg. To increase the stretch, a wall or other object can be used to prop the foot up although this can put more strain on the muscle.
The standing hamstring stretch is more difficult to perform as it requires a certain level of balance and stability. To begin, the person stretching should slowly lift one leg up keeping the knee straight. Then, the stretcher should grasp the back of his or her hamstring muscle until a stretch is felt. After around 20 seconds, the thigh should be slowly lowered towards the ground.
One of the most important standing stretches is the core stretch as it stretches the back muscles. The stretcher should start by placing one hand on the back of his or her head. His or her body should then be lowered towards the opposite side until a stretch can be felt through the opposing side of the back. It’s important to return to the neutral position slowly otherwise this stretch could cause a back injury.