Surprisingly Simple Stretches to Say Sayonara to Soreness

13. Ankle Circles

Ankle circles are a straightforward yet effective way to boost lower-leg mobility and keep your feet flexible. This stretch is especially valuable if you stand or walk frequently, engage in sports, or deal with swelling in the ankles. By improving range of motion and encouraging better circulation, ankle circles can help prevent stiffness and reduce the risk of minor injuries. Begin either seated or standing—just make sure you can freely move one foot off the ground. Lift that foot slightly, pointing your toes forward. Slowly rotate the ankle in a circular motion, making sure the movement is controlled rather than jerky. Perform 8 to 10 rotations in one direction, then reverse for another 8 to 10 circles. Switch feet and repeat. If standing, hold onto a stable chair or table for balance. Focus on isolating the movement at the ankle rather than moving your leg or hip. You can also flex and point your toes after each set of circles to further enhance flexibility. As simple as it sounds, adding ankle circles to your daily routine can help alleviate tension in the calves and feet while laying the groundwork for better balance and overall foot health.

14. Overhead Arm Stretch

The overhead arm stretch is often overlooked, yet it provides a wonderful release for tight shoulders, upper back muscles, and the sides of your torso. By reaching up and lengthening your spine, you can counteract the compression that comes from sitting hunched over desks and devices throughout the day. This stretch also encourages deep, mindful breathing—opening the chest and rib cage to allow more oxygen intake. Stand with your feet hip-width apart, arms relaxed at your sides. Interlace your fingers in front of you, then rotate your palms outward as you raise your arms overhead on an inhale. Keep your shoulders down and back, resisting the urge to shrug. Focus on lengthening from your fingertips down through your rib cage. You can softly arch your upper back to intensify the stretch, but avoid overarching the lower back. Exhale as you relax out of the pose. Hold the stretch for 10 to 20 seconds, maintaining steady breaths. If you like, you can incorporate a gentle side bend by leaning left or right while your arms remain overhead. This variation targets the latissimus dorsi and oblique muscles, giving your torso an all-around stretch. Practiced regularly, the overhead arm stretch can help relieve shoulder tension and enhance posture.