The body gets stiff while sitting in the office, so do these 5 stretching exercises for a flexible body, learn the benefits from nutritionist Rujuta Diwekar

Whether to work from home while sitting at home or have 9 to 5 duty in the office. During this time, our muscles get stiff while sitting and the bones also start getting weak due to lack of any kind of activity. Regular workouts are necessary to strengthen your muscles and make your body flexible. But often people refrain from doing so by citing time. Nutritionist and fitness expert Rujuta Diwekar has a solution for this. Rujuta has shared a video of herself doing 5 types of stretches, which along with making the whole body flexible, also helps in keeping you healthy.

Rujuta Diwekar says the best thing is that you can do these easy stretches at any time of the day and you only need 5 minutes for this. Rujuta says that strength, stamina, stability and stretches are the 4 things that are necessary for a healthy body. Let us find out which 5 stretches Rujuta recommends doing every day.

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quadriceps stretch

These stretches tone your legs and increase flexibility in the body. It can also prove helpful in reducing knee pain.

way to do

• Stand facing the wall.
• Place your right hand on the wall.
• Now shift your body weight to your right leg.
• Now lift your left leg and stretch it by holding it with your hand. Stay in this position and count to 5.
• Now repeat this action with the other leg as well.

hamstring stretch

These are excellent stretching exercises to relieve lower back pain, neck pain as well as fatigue. If you have to stand for a long time, then you will get relief by doing this exercise and the muscles will be relaxed.

way to do

• Stand facing the wall.
• Place your palms on the wall.
• Lean forward while putting weight on your hands.
• Your legs and body have to be kept up to 90 degrees.
• You have to keep it at an angle of 90 degrees from your body.
• Hold this position for 5 seconds, keep in mind that at this time you keep your head straight.

wide leg stretch

This stretch improves your body posture and relaxes your overall muscles.

way to do

• Keep distance between your feet and band half your body.
• If you cannot do it while standing, then you can also do it by sitting on a sofa or chair.
• Keep your upper body straight and join hands in front and count to five.

reverse namaskar pose

With this stretch, there is a stretch in your muscles and it is helpful in giving you relief from back pain.

way to do

• Stretch both your hands upwards.
• Keep them at the level of your shoulders.
• Reverse your palms towards your back.
• Now join the palms on your back and say Namaskar by joining both the hands from behind.
• You also have to do this for five seconds.

elbow stretch

It relaxes the muscles by removing stiffness in the shoulders.

way to do

• Stand up straight.
• Now bend your elbow towards your ear.
• Using your other hand, pull this elbow towards the center of your body.
• Count to five in this position and then repeat from the other side.

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