12 Easy Exercises That Can Make Your Body Feel Refreshed and Energized

While going to the gym and building muscle is very beneficial, it goes hand in hand with stretching. Flexibility is very important when you are investing your time in any sort of exercise. That’s how your joints maintain their strength, motion, and overall health. And while stretching every day can seem tiring to some people, you can choose to only stretch the areas that get more stiff, depending on your lifestyle.

1. Tabletop hip circles

1. Set your body in the tabletop position on a yoga mat or relatively soft material.
2. Start by extending each leg back and then bringing it to the side and back to the original position. You can do it in the reverse direction, where first you move it to the side and then extend it to the back.

2. Hip 90/90

1. Sit on the floor and bend one leg in from of you with the opposite hip rotated outward. The leg that is on the outward space should be forming a 90^o angle.
2. The leg that’s bent in front of you should also form a 90^o angle, and both the shin and ankle should be touching the floor.
3. It’s important to keep your back straight during this stretch. You can keep the posture for about 60 seconds and repeat it 2-3 times on each leg.

3. Supine twist

1. Start by lying on the ground and bring your arms in a T formation with the palms facing down.
2. Bend the right knee over the left side of your body and place it on the left knee.
3. Stay in this position for about 6-10 breaths and enjoy the stretching benefits of it.
4. You can repeat the position on the other side of your body.

4. Figure 4 stretch

1. Start by lying on your back with your legs bent and in line with your hips.
2. Choose one of your legs and cross it on the opposite knee.
3. Then you should grab the back of the knee of the leg that is still touching the ground and pull it toward you.
4. Try to keep your neck and head relaxed and keep this posture for a bit, then repeat it on the other side.

5. Thread the needle

1. Start in the tabletop position and extend your right arm over your body.
2. Then bring your arm under your chest in the opposite direction. Keep pushing inward until your shoulder is resting on the floor.
3. Keep your head on the floor and extend your left arm, so its fingertips are touching the floor too.
4. Stay in this position until you have felt the stretch adequately, and repeat it on the other side.

6. Corner pec stretch

1. Choose a roomy corner in your house and stand toward that corner.
2. Lift your arms and elbows so that they are at a 90^o distance from your torso, and put one of your legs forward. Your arms should be applying some pressure on the wall, and you will feel your chest stretching.
3. Hold this position for 30 seconds and repeat it a few times.

7. Flat back

1. Stand with your feet hip-width apart in front of a table.
2. Bring your arms in front of you and touch the table. Start bending your back forward and keep your back fully stretched.
3. You can take breaks in between the stretch and bring your head up and bend your knees slightly. Then you should go back to the stretch position. You can hold it for 15-30 seconds at a time for 2-4 repetitions.

8. Straight-arm wall stretch

1. Stand next to a wall on your side.
2. Lift your arm to touch the wall. Your arm should be facing the opposite direction from your face and be a bit higher than your shoulder.
3. Then start rotating your chest in the opposite direction of your arm. You’ll feel your pec pulling its muscles.
4. Hold this position for 20-30 seconds and switch to the other side for the same amount of time.

9. Seated hip stretch

1. You can do this while you’re seated or standing up. You need to place your right ankle on your left knee while keeping your back straight.
2. Then you can start leaning forward while your back is straight and your torso is leaning forward.
3. You will feel a stretch at the right glute and hip. You can increase the intensity if you want by pushing the right knee down.
4. Keep this stretch for about 10-30 seconds and repeat on the other leg.

10. Butterfly wings

1. Start by standing up or sitting up straight in a chair.
2. Lift your arms and touch your shoulders with your fingertips. Your elbows should be pointing outward.
3. While keeping this posture, start moving your elbows to the front until they are touching each other.
4. Bring the elbows back out and repeat this process a few times during the day.

11. Neck stretch

1. Start by lying down on a mat or standing straight with your back against a wall.
2. Take a towel and loop it around your head, while holding the 2 sides with each one of your hands.
3. Start pulling the towel forward, and make sure that your shoulders are pressed against the wall or the mat.

12. Back stretch

1. Lie on your stomach, lift your shoulders, and cross your arms under your chest.
2. Place your forehead on the blanket.
3. Stretch to the sides with your fingers, but not too much.
4. Close your eyes and take 8 deep breaths. Repeat this exercise again, putting the bottom arm on top this time, after a small break.

Which part of your body usually gets tired or stiff from work? Do you do any stretches or exercises to relieve the discomfort?