Top 9 Stretches to Do Everyday

You might find that on certain days, you awake feeling drowsy, hurting and brimming with pressure. It is generally difficult to move in the first part of the day. This article provides Top 9 stretching exercises to do everyday. These can be performed in the morning to start your day or whenever needed to overcome all the feelings of lethargies, soreness and heaviness.

But before going to Top 9 Stretches to Do Everyday, first we should know what is stretching? Stretching is the purposeful lengthening of muscles with the aim of increase muscle flexibility and joint range of motion. Stretching is an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness. Some examples are calf stretching, hamstring stretching and triceps stretching etc. Stretching should be a part of our daily schedule regardless of age.

 

So how does the stretching help?  Stretching helps in a number of ways. Below are only a few to list:

 

·         Decrease muscle spasm

·         Decrease pain

·         Increase range of motion (ROM)

·         Increase performance in activities of daily living (ADLs)

·         Increase flexibility

 

So be ready to get more energy and enthusiasm by doing these simple stretching exercises which require only a few minutes from your busy schedule.

As a general rule for every stretching provided below you need to hold each stretch for 15-20 seconds and repeat each one 1 - 3 times.

1. Cobra stretch

Cobra stretch

Lie on your stomach and put your hands underneath your shoulders. Tuck your elbows up by your sides and tenderly raise your head and chest, keeping your hips and crotch on the bed. Make sure to relax your neck and shoulders. Hold the stretch for 15-20 seconds and slowly lower your back to the initial position. 

2. Knees-to-chest

When you are lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel stretch in your lower back. Repeat it with other side. You can also do this stretch by bending both knees at the same time.

Spinal Twist

3. Spinal twist

Lying on your back, raise your knees, and gently roll it over to the opposite side. Ensure that both of your shoulders stay in contact with the bed at all times. If you feel comfortable, you can outstretch the arm also as shown in the picture. Take a deep breath and repeat on the opposite side.

Above 3 stretches are in lying position, now its time to move to sitting position. When you begin to feel more alert, start your next set of sitting stretches.

4. Upper back stretch

Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades.

5. Neck stretch

Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Repeat on the other side.

Neck Stretch

6. Shoulder stretch

Shoulder stretch

Bring one arm across your body and gently use your other arm to extend the stretch. Repeat it on the other side.

7. Side stretch

Side Stretch

You need to stand with your feet apart, now hold your hands above your head. Gently lean your body to one side; you will feel stretch along the side of your body. Repeat on the other side.

8. Standing quad stretch

Standing quad stretch

In Quad stretch you may need some support like wall, chair or other object. Keeping your feet apart, hold your right foot with your right hand. Now move your right leg backward or it can be pulled backward by right hand to maximize the stretch. You will feel the stretch in your right thigh. Repeat with your left leg.

9. Hamstring stretch

Stand with your feet slightly apart. Bend forward at your hips and reach for your toes with both hands. Go as far as you can until you feel a slight stretch in your hamstrings. Do not push yourself to touch the feet or ground. It’s acceptable if you are not able to touch the ground.

Precautions: Each stretching exercise should be finished slowly and in controlled way. Do not hurry! There should be a “mild discomfort” when you stretch which indicates that you have reached the limit. Stop here and do not push further. Any forceful or bouncing stretch or move may result in injury.

Also Read:

What Are The Psychological Benefits of Regular Exercise in Daily Life

8 Points to Improve your Memory