One of the most popular stretching routine is the “5 Easy Stretches for Total Body Relaxation.” This routine can be done by anyone, regardless of their fitness level. It only takes a few minutes to complete, and it can help improve your flexibility and range of motion.
Here are the five stretches:
1. Neck Rolls: Start by sitting or standing tall with your shoulders back and down. Gently roll your head from side to side, letting your chin drop toward your chest on each roll.
2. Shoulder Shrugs: Raise your shoulders up to your ears, then release them down and back. Repeat 10 times.
3. Chest Opener: Clasp your hands behind your back and open your chest by drawing your shoulder blades together. Hold for 10 seconds.
4. Seated Forward Bend: Sit on the ground with your legs outstretched in front of you. Slowly lean forward, reaching your hands toward your feet. If you can’t reach your feet, grab a towel or yoga strap and loop it around your feet. Hold for 30 seconds.
5. Cobra Pose: Lie on your stomach with your legs outstretched behind you. Place your palms on the ground next to your chest and press up, lifting your head, shoulders, and upper back off the ground. Hold for 10 seconds before lowering back down.
What is Stretching?
Stretching is a form of physical activity that involves lengthening the muscles and tendons in order to increase range of motion and flexibility. Stretching can be done either statically (holding a stretch for a period of time) or dynamically (moving through a range of motion). Benefits of stretching include improved flexibility, joint range of motion, and circulation. Additionally, stretching can help reduce muscle soreness and tension.
Do and Don’t in Stretching-
1. Do: Warm Up First
Stretching cold muscles can lead to injury, so it’s important to warm up before stretching. A good way to warm up is to do some light aerobic activity, such as walking or jogging, for 5-10 minutes before stretching.
2. Do: Breath Normally
Most people hold their breath when they stretch, but this can actually increase muscle tension and make the stretch less effective. Instead, focus on breathing normally as you stretch.
3. Do: Stretch Slowly and Gently
When stretching, it’s important to go slowly and gently ease into the position. Don’t try to force your body into a stretched position; this can lead to injury.
4. Do: Hold Each Stretch
For the best results, hold each stretch for 20-30 seconds. This allows your muscles to relax and lengthen.
5. Don’t: Bounce
Bouncing as you stretch can lead to small tears in the muscle tissue, which can cause inflammation and pain. Instead, hold the stretch for a few seconds and then release.
6. Don’t: Stretch Too Far
Stretching too far can also lead to injury. If you feel pain as you stretch, ease off slightly until you find a comfortable position.
7. Don’t: Forget to Breathe
As mentioned before, it’s important to breathe normally as you stretch. Holding your breath can actually increase muscle tension, so be sure to keep breathing!
Stretching is an important part of physical activity, as it can help improve flexibility and range of motion. It’s important to stretch slowly and gently and to hold each stretch for 20-30 seconds. Additionally, remember to breathe normally as you stretch. Stretching can be done either statically or dynamically.