5 Fun Stretches with a Strap to Wake Up Your Sleepy Muscles

A stiff body can make you feel tired and irritated, but you can re-energize it with just a few simple stretches. These stretches, using a simple strap, will help release any tension, reduce any pain, and improve your range of motion.

What You’ll Need

To start, all you need is a 10-foot strap, cord, belt, scarf, or towel. Stand with your feet at hip-distance apart, holding the strap in both hands, and you’re good to go.

Stretch 1 – Side of Body

This stretch targets the sides of your upper body.

1. Breathe in as you raise your arms overhead, pulling the strap taut.
2. Breathe out as you bend to your right side, looking downwards.
3. Gently pull your right arm downwards, creating a deeper stretch in your left arm and side of your body.
4. Perform a few repetitions, and then repeat on the opposite side.

This stretch helps open up the intercostal spaces between your ribs and assists the lymph nodes in releasing toxins from the body.

Stretch 2 – Spine

This stretch involves getting up onto your toes to awaken your brain and release tension in your neck and spine.

1. Breathe in and raise your arms overhead, pulling the strap taut.
2. As you exhale, lift onto your toes to lengthen your spine and energize your chakras.
3. Perform several repetitions before slowly releasing and returning to flat feet.

Stretch 3 – Shoulders

This stretch targets the chest and shoulders.

1. Widen the space between your arms before re-grasping the strap.
2. Breathe in and stretch your arms overhead.
3. As you exhale, move your arms behind you, keeping the strap taut and going only as far back as comfortable.
4. Gently sway your arms side-to-side, focusing on the shoulder movement.
5. Return to the starting position and perform five repetitions.

Stretch 4 – Triceps

This stretch targets the triceps and shoulders.

1. Fold the strap in half and hold it overhead with your right hand.
2. Place your left hand behind your back and grasp the strap, keeping your hands as close together as possible.
3. Breathe in deeply and lengthen your spine.
4. As you exhale, gently pull the strap downwards with your left hand, stretching your right arm.
5. Repeat this process a few times, and then switch sides.

Stretch 5 – Backward Bend

This stretch targets the back, core, and hip muscles.

1. Step forward with your right foot, while maintaining the grip on the strap.
2. Breathe in deeply, and as you exhale, perform a gentle backward bend with your upper body.
3. Breathe in to return to an upright position.
4. As you exhale, bend forward, maintaining hold of the strap. Make sure to slightly bend your right knee for balance and support.
5. Repeat this process a few times and then switch sides.

Conclusion

Incorporating these simple stretches into your daily routine can have a significant impact on your overall wellbeing. Not only do they help release tension and stiffness, but they also improve your range of motion and energize your body for the day ahead. So grab a strap, belt, or towel, and start stretching today!