which became one of the best selling singles of all time in the US. His second studio album, Under the Mistletoe (2011), became the first Christmas album by a male artist to debut at number one in the US.
Bieber experimented with dance-pop in his third studio album, Believe (2012), and went on to become the first artist in history with five US number-one albums by the age of 18. From 2013–14, Bieber was involved in multiple controversies and legal issues, which had a drastic impact on his public image.In 2015, Bieber explored EDM with Jack Ü as a lead vocalist on “Where Are Ü Now”, which won the Grammy Award for Best Dance/Electronic Recording. The song’s musical direction played an instrumental role in his fourth studio album, Purpose, which produced three US number-one singles: “Love Yourself”, “Sorry”, and “What Do You Mean?”
He became the first artist in history to occupy the entire top three of the UK Singles Chart. Bieber diversified on numerous collaborations between 2016 and 2017, including “I’m the One” and his remix to “Despacito”—both reaching number one on the US Billboard Hot 100 a week apart, making him the first artist in history to chart new number-one songs in consecutive weeks.
“Despacito” was named the greatest Latin song of all time by Billboard and earned Bieber his career-first Latin Grammy Award. In 2019, he released a country collaboration with Dan + Shay, “10,000 Hours”, which won the Grammy Award for Best Country Duo/Group Performance.
1. Neck Stretch
Sit or stand upright.
Gently tilt your head toward your right shoulder until you feel a stretch on the left side of your neck.
Hold and repeat on the opposite side.
2. Shoulder Rolls
Sit or stand with your back straight.
Roll your shoulders forward in a circular motion for 10 seconds, then reverse the direction.
3. Standing Side Stretch
Stand with your feet hip-width apart and raise your arms overhead.
Clasp your hands and lean to one side, stretching your obliques.
Return to center and switch sides.
4. Cat-Cow Stretch
Start on all fours with your hands under your shoulders and knees under your hips.
Inhale, arch your back (cow pose) by lifting your head and tailbone.
Exhale, round your spine (cat pose) by tucking your chin and pelvis.
Repeat for 5-8 breaths.
5. Seated Forward Fold
Sit on the floor with your legs extended straight ahead.
Hinge at your hips and reach forward toward your toes, keeping your back straight.
Hold the stretch, feeling it in your hamstrings and lower back.
6. Butterfly Stretch
Sit on the floor and bring the soles of your feet together, letting your knees fall outward.
Hold your feet with your hands and gently press your knees toward the floor for a deeper stretch.
7. Lunge with a Twist
Step your right foot forward into a lunge position, keeping your left leg extended behind you.
Place your left hand on the ground and twist your torso, extending your right arm toward the ceiling.
Hold and repeat on the other side.
8. Child’s Pose
Kneel on the floor and sit back on your heels.
Extend your arms forward, lowering your chest to the ground.
Relax your forehead on the floor and breathe deeply.
9. Standing Quad Stretch
Stand upright and grab your right ankle with your right hand, pulling it toward your glutes.
Keep your knees together and hold onto a chair or wall for balance if needed.
Switch legs.
10. Spinal Twist
Lie on your back with your arms extended out to the sides.
Bring your right knee toward your chest and guide it across your body, letting it fall toward the left side.
Keep your shoulders flat on the floor and repeat on the other side.
Post-Stretching Tips
Hydrate: Drink water to support muscle recovery and circulation.
Consistency is Key: Aim to stretch at least 3-5 times per week for the best results.
Pair with Strengthening: Complement stretching with strength training to improve muscle balance and stability.
Conclusion
A full body stretch routine is a simple yet powerful way to enhance your physical and mental well-being. Whether you’re starting your day, cooling down after exercise, or unwinding before bed, these stretches will leave you feeling refreshed and revitalized. Make stretching a regular part of your routine, and enjoy the benefits of a more flexible, balanced, and stress-free life.
