{"id":423255,"date":"2022-03-29T15:00:49","date_gmt":"2022-03-29T12:00:49","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/"},"modified":"2022-03-29T15:00:49","modified_gmt":"2022-03-29T12:00:49","slug":"5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/","title":{"rendered":"#5 Effective Full-Body Stretches for When You\u2019re Short on Time \u2013 LifeSavvy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a4ea666127f9\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a4ea666127f9\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#%E2%80%9C5_Effective_Full-Body_Stretches_for_When_Youre_Short_on_Time_%E2%80%93_LifeSavvy%E2%80%9D\" >&#8220;5 Effective Full-Body Stretches for When You\u2019re Short on Time \u2013 LifeSavvy&#8221;<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#Downward_Dog_Walk-Outs\" >Downward Dog Walk-Outs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#Runners_Lunge_in_Two_Levels\" >Runner\u2019s Lunge in Two Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#Upward_Dog_to_Downward_Dog\" >Upward Dog to Downward Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#Side_Body_Stretch\" >Side Body Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/5-effective-full-body-stretches-for-when-youre-short-on-time-lifesavvy\/#Seated_Twists\" >Seated Twists<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%E2%80%9C5_Effective_Full-Body_Stretches_for_When_Youre_Short_on_Time_%E2%80%93_LifeSavvy%E2%80%9D\"><\/span>&#8220;5 Effective Full-Body Stretches for When You\u2019re Short on Time \u2013 LifeSavvy&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<div id=\"article-content-area\">\n<figure style=\"width: 1913px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"type:primaryImage wp-image-120923\" data-pagespeed-lazy-srcset=\"https:\/\/www.lifesavvy.com\/p\/uploads\/2022\/03\/b0650129-e1648016125267.jpg?width=400 400w, https:\/\/www.lifesavvy.com\/p\/uploads\/2022\/03\/b0650129-e1648016125267.jpg?width=1200 1200w\" sizes=\"auto, 400w, 1200w\" data-pagespeed-lazy-src=\"https:\/\/www.lifesavvy.com\/p\/uploads\/2022\/03\/b0650129-e1648016125267.jpg?width=1200\" alt=\"Woman doing a yoga twist in a yoga studio.\" width=\"1913\" height=\"1080\" data-credittext=\"Karla Tafra\" src=\"\/pagespeed_static\/1.JiBnMqyl6S.gif\" onload=\"pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\" onerror=\"this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\"\/><figcaption class=\"wp-caption-text\"><span class=\"type:primaryImage imagecredit\">Karla Tafra<\/span><\/figcaption><\/figure>\n<p>You\u2019ve finished your workout and you have to run to your next <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ointment, leaving you basically no time to stretch. Luckily, there are some easy, yet effective, full-body stretches you can perform in less than five minutes and still get all the benefits.<\/p>\n<p>Stretching is important, especially after a tough workout. It helps <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/leg-stretching-may-improve-blood-flow-and-prevent-strokes\">improve blood circulation<\/a>, and also enhances recovery and reduces soreness. When you\u2019re crunched for time, it\u2019s important to learn which stretches are actually safe instead of just rushing through your regular routine and\u00a0risking injury. Here are five amazing stretches to try out after your next workout.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Downward_Dog_Walk-Outs\"><\/span><a rel=\"nofollow noopener\" target=\"_blank\" name=\"autotoc_anchor_0\">Downward Dog Walk-Outs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One of the best full-body stretches you can do after any type of workout is a downward dog walk-<br \/>out. Start in a plank position, palms under your shoulders, and push your hips diagonally back and up. Extend your legs and feel your heels reaching toward the floor.<\/p>\n<p>Push the ground away from you and bring your shoulders down, creating space for your neck. Shake your head yes and no to make sure there\u2019s no tension. Then, slowly start bending one leg, and then the other, alternating with each in- and exhale. Keep your spine straight throughout each move and follow your breath, as you move in sync. Try to get 10-20 steps with each leg before exiting the pose.<\/p>\n<div class=\"product-box \">\nYoga Mat<\/p>\n<div class=\"product-img \">\n<a rel=\"nofollow noopener\" target=\"_blank\" aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/www.amazon.com\/dp\/B07PTNTS3R?tag=lifesavvysite-20\" onclick=\"fbq('track', 'Buy Button'); if (fb_t_convert){fb_t_convert();}\"><br \/>\n<img decoding=\"async\" data-pagespeed-lazy-src=\"https:\/\/m.media-amazon.com\/images\/I\/41a5KCdxXwL._SL160_.jpg\" height=\"147px\" alt=\"\" role=\"presentation\" src=\"\/pagespeed_static\/1.JiBnMqyl6S.gif\" onload=\"pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\" onerror=\"this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\"\/><br \/>\n<\/a>\n<\/div>\n<\/div>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Runners_Lunge_in_Two_Levels\"><\/span><a rel=\"nofollow noopener\" target=\"_blank\" name=\"autotoc_anchor_1\">Runner\u2019s Lunge in Two Levels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This dynamic stretch is amazing for your legs and back, but also improves hip mobility, and opens your chest and shoulders. Place your palms on the mat underneath your shoulders, and step your right foot in-between. Stretch your left leg behind you, coming up high on the ball of your left foot.<\/p>\n<p>Push the ground away from you and roll your shoulders up and back. Feel the space between your shoulder blades expand. You can use <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/dp\/B01MDMDDFH?&amp;tag=lifesavvysite-20\">a yoga block<\/a> if your hands don\u2019t easily touch the floor. Activate your back leg by squeezing your quadriceps, and you\u2019ll simultaneously feel the stretch in your right hip, hamstring, and left calf.<\/p>\n<p>Stay here for three to five long breaths before dropping your left knee down to the floor to perform a deeper stretch. Push your right knee away from you. If you want to take it a step further, bring your right foot slightly to the side, allowing your hip to open up and stretch even more. Stay here for three to five in- and exhales before repeating it all on the other side.<\/p>\n<div class=\"product-box \">\n<div class=\"product-img product-img-noaward\">\n<a rel=\"nofollow noopener\" target=\"_blank\" aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/www.amazon.com\/dp\/B01MDMDDFH?tag=lifesavvysite-20\" onclick=\"fbq('track', 'Buy Button'); if (fb_t_convert){fb_t_convert();}\"><br \/>\n<img decoding=\"async\" data-pagespeed-lazy-src=\"https:\/\/m.media-amazon.com\/images\/I\/41YlDDiciGL._SL160_.jpg\" height=\"147px\" alt=\"\" role=\"presentation\" src=\"\/pagespeed_static\/1.JiBnMqyl6S.gif\" onload=\"pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\" onerror=\"this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\"\/><br \/>\n<\/a>\n<\/div>\n<\/div>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Upward_Dog_to_Downward_Dog\"><\/span>Upward Dog to Downward Dog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yoga sun salutations work the entire body, focusing on your spine but stretching, basically, every muscle along the way.<\/p>\n<p>Start in a plank position, activate your core, and then <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.lifesavvy.com\/reviews\/the-best-yoga-mats-for-your-fitness-practice\/\">push the mat away from you. Make sure to keep your hips aligned, not allowing them to drop or pike up. Activate your quadriceps and feel the balls of your feet digging into the ground.<\/p>\n<p>From here, take an in- and exhale as you bend your elbows and come into a push-up position. On your next inhale, push your hips forward and let your torso thread through your arms. Gaze upward, as you open your shoulders and chest.<\/p>\n<p>On your exhale, come out of your backbend, and lift your hips up to go into a downward dog. This is an excellent stretch for your spine, as it moves in all planes, creating space between each vertebra.<\/p>\n<div class=\"product-box \">\nResistance bands<\/p>\n<div class=\"product-img \">\n<a rel=\"nofollow noopener\" target=\"_blank\" aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/www.amazon.com\/dp\/B08DLXZKF7?tag=lifesavvysite-20\" onclick=\"fbq('track', 'Buy Button'); if (fb_t_convert){fb_t_convert();}\"><br \/>\n<img decoding=\"async\" data-pagespeed-lazy-src=\"https:\/\/m.media-amazon.com\/images\/I\/41l-syCmknL._SL160_.jpg\" height=\"147px\" alt=\"\" role=\"presentation\" src=\"\/pagespeed_static\/1.JiBnMqyl6S.gif\" onload=\"pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\" onerror=\"this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\"\/><br \/>\n<\/a>\n<\/div>\n<\/div>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Side_Body_Stretch\"><\/span><a rel=\"nofollow noopener\" target=\"_blank\" name=\"autotoc_anchor_3\">Side Body Stretch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Just like any other muscle group, those in your sides need good stretching, too. This exercise can help you use the power of your legs to stretch your upper body.<\/p>\n<p>Start in a kneeling position and stretch out your left leg to the side. Lift your arms and grab your right wrist with your left palm. Take an inhale and pull your right arm, as you bend toward your left leg.<\/p>\n<p>You\u2019ll feel the stretch on the entire right side of your body, from the iliotibial (IT) band,\u00a0that runs from the outside of your hip to the outside of your thigh and knee down to the top of your shinbone, to your obliques and chest. Stay here for a few full breaths, and then come back to the center. Then, repeat on the other side.<\/p>\n<div class=\"product-box \">\nYoga strap<\/p>\n<div class=\"product-img \">\n<a rel=\"nofollow noopener\" target=\"_blank\" aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/www.amazon.com\/dp\/B071DG9VX4?tag=lifesavvysite-20\" onclick=\"fbq('track', 'Buy Button'); if (fb_t_convert){fb_t_convert();}\"><br \/>\n<img decoding=\"async\" data-pagespeed-lazy-src=\"https:\/\/m.media-amazon.com\/images\/I\/51xe2ixxLbL._SL160_.jpg\" height=\"147px\" alt=\"\" role=\"presentation\" src=\"\/pagespeed_static\/1.JiBnMqyl6S.gif\" onload=\"pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\" onerror=\"this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);\"\/><br \/>\n<\/a>\n<\/div>\n<\/div>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Seated_Twists\"><\/span><a rel=\"nofollow noopener\" target=\"_blank\" name=\"autotoc_anchor_4\">Seated Twists<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Twists are a <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\">powerful recovery move<\/a> because they send new blood rushing through the body, which delivers oxygen to your cells. The seated version is usually the most effective, as it gives you more control, regardless of how flexible your spine might be.<\/p>\n<p>Start in a seated position, with your legs straight out in front of you. Bend your right knee and grab it with your left hand, crossing it over your body. Place your foot right next to your outer thigh.<\/p>\n<p>Then, place your right hand behind your sit bones. Inhale and slowly turn your head toward the wall behind you. Push the floor away from you and use it as leverage to straighten your spine.<\/p>\n<p>With every inhale, try to grow taller from your sit bones to the crown of your head. With every exhale, try to go a bit deeper into the twist. Hold for three to five long in- and exhales before repeating it all on the other side.<\/p>\n<hr\/>\n<p>Stretching is one of those things people tend to skip if they\u2019re in a rush. However, it aids your muscle recovery after a workout so they remain optimized and healthy. It also strengthens your joints and tendons. If you add these five stretches to the end of your routine, you can be confident your muscles will always be getting a good cooldown.\n<\/p><\/div>\n<p><script>\nsetTimeout(function(){\n  !function(f,b,e,v,n,t,s)\n  {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n  n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n  if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n  n.queue=[];t=b.createElement(e);t.async=!0;\n  t.src=v;s=b.getElementsByTagName(e)[0];\n  s.parentNode.insertBefore(t,s)}(window, document,'script',\n  'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n  fbq('init', '267914477473431');\n  fbq('track', 'PageView');\n  },3000);\n<\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more like this article, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/technology\/\" target=\"_blank\" rel=\"noopener\">Technology category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/www.lifesavvy.com\/118727\/five-effective-full-body-stretches-for-when-youre-short-on-time\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;5 Effective Full-Body Stretches for When You\u2019re Short on Time \u2013 LifeSavvy&#8221; Karla Tafra You\u2019ve finished your workout and you have to run to your next appointment, leaving you basically no time to stretch. Luckily, there are some easy, yet effective, full-body stretches you can perform in less than five minutes and still get all&#8230;<\/p>\n","protected":false},"author":1,"featured_media":423256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/www.lifesavvy.com\/p\/uploads\/2022\/03\/b0650129-e1648016125267.jpg","fifu_image_alt":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-423255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technology"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/423255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=423255"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/423255\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/423256"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=423255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=423255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=423255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}