I truly believe in stretching. As a kid/teenager I used to dance and for our one hour dance class 30-45 min. were warm ups and stretches. You probably think – what a rip-off, but my dance teacher was all about preventing injurys and top-notch form. Thats why warm-ups and stretching was so important to her.
I always enjoyed stretching and I still do. It is relaxing and relieves pain. Especially now, since I am older and sitting infront of the desk, with not always 100% correct body position, stretching really helps me. And I have one stretch that is my absolute favorite, since it stretches legs and back at the same time. It is super easy to do as well, no equipment needed, so you can even do it infront of the TV in the evening or during a break at work.
For this back-stretch are two variations. The first one is a little easier and doesn’t have much impact on your legs, so you can concentrate more on your back. Its great for a little work-break to release tension from sitting/standing to long. Keep your left arm tight on your side. Now move the right arm slightly bend over your head and keep it close to your ear. Pull down with your left arm, so that your right side of your body is stretching. When you can feel the stretch breath and hold it for about 15 seconds, Repeat with the other side.
The second variation is the more advanced one. For this one sit down and spread your legs as far as you can. Lean over to your left and move the right arm slightly bend over your head, keeping it close to your ear. Keep your back straight. You rest the left arm infront of you on the ground or grab your left leg/toes to increase the stretch on your legs. You should feel it in your right side/back. Hold the stretch for about 15 seconds and repeat on the other side.