Even for those who do not follow strenuous workout routines, stretches can be a healthy habit for maintaining fitness. Stretching exercises give body flexibility and relaxation of joints and muscles. It’s also a great way for decreasing stress. Stretches are often found to have same health benefits as practising yoga. It also helps in building a stronger respiratory system. Here are some simple stretch workouts you can do at home.

  1. Hamstring stretch

Hamstring stretches are of two types-standing and sitting.  Stand with arms stretched and take a deep breath. Exhale as you bend forward and touch the floor without buckling knees. Repeat the same thing sitting on the floor and try to touch your feet. This routine is great as a beginner stretch and relaxes your hip joints.

  1. Quad stretch

This is a good exercise for your quad muscles. Stand tall and grab your left foot by bending the knee backwards. Pull the left foot further to the back and hold for a few seconds. Now repeat with the other leg.

  1. Shoulder stretch

Stand straight and turn your right arm to the back without shifting your body. Hold it straight with the help of left arm. Repeat the other way around. Do this for a few times. These stretches strengthen your arm muscles and pivots.

  1. Side stretch

Raise your arms above your head holding the hands together and pull to either side. Bend sidewise as far as you can go. Repeat this a few times and then try doing it sitting down. This is one of those basic stretches that readily refresh you.

  1. Downward dog

This is a very good exercise for relieving body tension. Lie in a plank position and thrust your hips upwards without bending arms or legs. Nest the heels in the ground and try to bring the limbs forwards without bending them. Maintain this position for as long as you can. You can even try pedalling the legs for a better relaxation of limbs.


Body stretches instantly gives you stress relief and is recommended by many experts as a mindfulness tool. They give an immediate warm up to the body and mind.It is also a good habit to practise the stretches along with meditation, yoga or workouts.