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In this article, we will describe some simple everyday
stretches that anyone can do everywhere.
One of the benefits of
stretching is that it does not require any special equipment. Stretching can be
performed anytime, anywhere.
Here are five key
stretches for relieving tension and tightness in many of your body's major
muscle groups.
Low lunge
The low lunge stretches the hip, groin, thigh, and abdominal muscles.
To perform the
stretch:
Step your right foot
forward into a lunge with your left leg extended and your back knee on the
ground. Maintain your right knee in front of your right foot, but not past it.
Place your hands next
to your foot on the ground. You can also kneel with them or raise them to the
sky.
3. Take a deep breath
and concentrate on expanding your chest and spine.
4. Maintain the lunge
for at least five breaths, then switch sides and repeat.
Forward bend
The forward bend
stretches the back, groin, and backs of the legs.
To perform the
stretch:
1. While seated on a
comfortable surface, extend the left leg in front of the body. Place the inside
of your right foot against your left thigh.
2. Inhale deeply and
raise your hands above your head.
Exhaling, bend forward
from the hips and reach as far forward as is comfortable.
As you maintain the
pose for 40 to 60 seconds, rest your hands on the floor or on your left leg.
Repeat on the opposite
side.
Stretching the torso
whilst seated
The seated torso
stretch targets the core and back muscles.
To perform the
stretch:
Start by sitting
upright with your feet on the ground in a chair.
2. With one hand,
grasp the chair's back and twist in the direction of that hand.
3. Maintain the twist
for up to 30 seconds, then repeat on the opposite side.
Cobra Pose
Cobra Pose can aid in
opening and stretching the chest, abdominal, neck, and shoulder muscles.
To perform the
stretch:
1. Lie on your stomach
with your hands beneath your shoulders, arms close to your chest, and fingers
pointing forward.
As you straighten your
arms and push through your hands, lift your upper torso off the ground. If you
wish to deepen the stretch, tilt your head backward.
3. Maintain the
position with your elbows slightly bent for 30 to 60 seconds.
Neck rolls
Neck rolls are an
excellent method for relieving tension in the neck, particularly after long
periods of sitting.
To perform the
stretch:
Relax and sit with
your ears over your shoulders in an upright position.
2. Rotate your head
forward and then to the right until the left side of your neck feels stretched.
Maintain this position for ten seconds.
Return to the starting
position and perform the exercise on the opposite side.
Repeat three times in
both directions.
Tips for safe
stretching
• Avoid cold
stretching. Before stretching, it is important to increase blood flow to
prevent injury. Five minutes of walking or light jogging at a low intensity can
help warm up your muscles.
• Stretch delicately
Do not force your body into painful positions. If a stretch causes pain, it
indicates that you are stretching too far.
• Make stretching a
regular habit. Stretching provides the greatest benefits when it becomes a
regular practice. Stretching should be performed at least two to three times
per week, according to fitness experts.
• Extend both sides Be
sure to stretch both sides of your body equally to prevent imbalances in
flexibility.
• Prevent bouncing.
Bouncing while stretching can cause damage to the muscles and tendons. It can
also cause muscle contractions.
The conclusion
Because it stimulates
the parasympathetic nervous system and increases blood flow to the muscles,
stretching is often pleasant. Stretching is believed to also release
endorphins, which reduce pain and improve your mood.
In addition to making
you feel good and relieving muscle tension and stress, stretching can improve
your flexibility, circulation, athletic performance, and posture.
Consult your physician
if you have concerns about stretching, particularly if you have an injury or a
chronic condition.
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