Top 9 Stretches to Do Everyday
What Is Stretching
Stretches To Do Everyday |
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.
Benefits Of Stretching
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
Top 9 Stretches to Do Everyday
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
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
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. Avoiding pain, stretching slowly, stretching the appropriate muscle, and working only the necessary joints and muscles are the four main rules of stretching safely.
Also Read:
I used to do a lot of stretching as I did yoga and Pilates, but it's been a while since I did any! Some of these stretches feel so good to do, as well as having health benefits. Thanks for reminding me to stretch!
ReplyDeleteDefinitely going to try these!! I'm not in the habit of stretching but I think adding these into my routine will help in a few ways!
ReplyDelete