7 Effective Everyday Stretches (safe for Post-Vaccination Recovery)

Just got your COVID-19 jab? Here are some stretches that you can do to ensure your muscles remain warm for the next time you work out!

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

Staying away from exercise post-covid-19 vaccination can be challenging, especially if you practice sports regularly.

Fret not – take this as an opportunity to let your body rest and recover while keeping your muscles warm.

Here are 7 basic stretching exercises you can do that are safe for post-vaccination recovery!

1. NECK STRETCH

Neck and shoulder pains are common, especially when we are always looking down at our smartphones or laptops.

This simple neck stretch can be done while you are seated or standing up.

The movement:

- Place your left hand over your head and onto your right temple and put your right arm behind your back

- Gently tilt your head to the left and once you feel a gentle stretch, hold that position for 20 - 30 seconds

- Release your arms slowly and repeat the process on the right side

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)
7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

2. STANDING QUAD STRETCH

This stretch can help to relieve tension that is built up in your legs.

Keep those quads flexible, and your back and knee pains will be kept at bay.

The movement:

- Standing up, face a wall and bend your left leg backward

- Using your left hand, bring your left foot to your left buttock. Ensure your knee is facing the floor and that your back is not bent.

- Push your hips forward until you feel a gentle stretch in your left quad

- Hold the stretch for 20-30 seconds

- Release your leg slowly and repeat the process for your right quad

PS: If you are unstable while standing on one foot, put your available hand on the wall. It will aid you in your stability.

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

3. Shoulders And Chest Stretch

Chest and shoulder muscles can get tight easily, especially if you are desk-bound and working on your computer all day.

This stretch can relieve those tensions easily and help you to have a better posture!

The movement:

- Grab a towel or a yoga strap and hold it horizontally with your arms behind your back

- Breathe in, then slowly lower your right arm and raise your left arm

- Eventually, you will be holding the strap vertically behind you

- Hold this position for 30 seconds and slowly reverse the direction of the rotation for the stretch on the other side

4. Cat Stretch

We see many animals do this stretch, and we find it cute! 

But this stretch really helps you to relieve tension after a long, hard day! It is a subtle stretch that targets the back.

The movement:

- Go on all fours and relax your back

- Ensure that your hands are directly below your shoulders and your knees are directly below your hips

- Inhale slowly, round your back and contract your abdominal muscles

- Allow your chin to drop to your chest

- Hold this position for 5 seconds and allow yourself to return to the starting position while exhaling

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

5. Hamstring Stretch

Tight hamstrings can cause additional stress to your lower back, resulting in lower back pain. 

Therefore, it is important to stretch your hamstrings regularly, even if you are desk-bound all day long.

The movement:

- Lie on your back, with both legs bent

- Using a towel or a yoga strap, hook it to your left foot

- Ensure that your right foot is firmly placed on the ground

- When you are ready, use the towel or strap to extend your left leg upwards till your left foot is facing the ceiling. You should feel a slight stretch in the left hamstring. If you feel pain in your left knee, bend the knee a little. 

- Hold that position for 20-30 seconds and slowly lower your leg back to the starting position

- Repeat the process with your right leg

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

6. Hip Muscles Stretch

Don’t overlook those hip muscles.

They can contribute to lower back pain too!

For this stretch, you will need a yoga block.

The movement:

- Lie on your back, and place the yoga block at the bottom of your back

- Stretch both legs forward

- Once you are ready, bend your left leg and grab your left knee with both hands

- Bring your left knee towards your chest, ensuring that your hips and right leg are still firmly planted on the ground

- Once you feel a slight stretch in your left hip, hold that position for 20-30 seconds

- Release your left leg slowly, and return to the starting position

- Repeat the process with your right leg

7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)
7 Effective Everyday Stretches (Safe for Post-Vaccine Recovery)

7. Triceps And Trapezius Muscles Stretch

Your triceps and trapezius can get tight, especially if you love sleeping on your sides!

Tight triceps and trapezius are a common cause of shoulder pains too.

The movement:

- Sit cross-legged on the ground

- Hold on to a yoga strap or a towel

- Bend your left arm above your head and your right arm towards the bottom of your back. Your yoga strap should be vertical.

- Once you are ready, exhale and slowly pull your arms away from each other

- Once you feel that stretch, inhale and return back to the starting position

- Repeat this for a few more breaths and switch up the arms to stretch on the other side

PS: If you cannot sit cross-legged, place a yoga block under your buttocks and cross your legs. This will help you to keep a straight posture throughout this exercise.

Try these stretches out - you won't regret it!
In the meantime, here's wishing you a speedy post-vaccination recovery, and we hope that you're staying healthy and safe.

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