Simple stretching can help you stay fit
A sedentary lifestyle & lack of exercise is the biggest factor in decreasing flexibility than even ageing. All over the world people are wrapped up in their commitments towards their jobs, school & family responsibilities & are always rushing for time. There are so many things happening at the same time that it is difficult to set aside time for any exercise to improve your health.
However, if there is one thing that we can all do during the day to make up for our lack of physical exercise, it is stretching. Stretching exercises take up not more than ten minutes & leaves us more energized & refreshed to face the challenges of life. Any time you wake up, is a good time to start stretching. This will help you feel relaxed & will loosen up your body. You will be able to work longer & more efficiently without feeling tired soon.
[Photo Credit]
1. Back stretch : Lie down on your back. Elongate your legs. Stretch arms over your head, while simultaneously stretching your legs at lengths, as far as possible. Keep your chest expanded up to 15 to 30 seconds. Repeat, for the upper back stretch exercise, stand with feed wide apart & knee bent slightly. Interlocking your hands, push your hands away from chest as far as possible. Feel the stretch between the shoulder blades.
2. Adductor stretch : Stand with your feet apart about two shoulder width & bend your light leg, lowering your body. Back should be straight. Use your arms to balance stretching in the left leg adductor. Repeat the same procedure with the left leg.
3. Hamstring stretch : Sit on the ground keeping both legs out in front. Now bend the left leg. Place the left leg sole alone the right leg knee. While keeping your back straight, bend forward holding the position for 15 to 30 seconds. Swap the legs.
4. Calf stretch : Stand up with your hands on your hips. Otherwise you can also place both hands on a wall keeping the shoulders width apart. Bring your right foot, step forward. Keep your feet grounded to the floor & bend the knee. Gradually lower the hip until you feel a mild stretching in rear calf muscle. Repeat with the other leg.
5. Shoulder stretching : Stand with your feet apart slightly wider than shoulder width. Slightly bend the knee. Place your right arm across the front of your chest bur parallel to the ground. Bend the left arm up. Use the left forearm to help bring the right arm closer to your chest feeling the shoulder stretching. Repeat the same with the other arm.
6. Biceps stretch : Stand with your feet apart & knee bent slightly. Hold your arms out parallel to the ground . face the palms of your hand forward. Rotate your hands so that the palms face the rear. Stretch your arms back as much as you can & feel the stretch in your chest & biceps.
7. Neck stretch : Sit on the floor . Tilt your head backward & roll it side to side. Slightly lower your head towards the chest & again move it side to side. Then do to the back.
8. Side bend : Stand with feet part & knee slightly bent. Slowly bend on one side. Come back to the vertical position. Bend to the other side.
9. Hip & thigh stretch : Stand with feet apart. Face to the right turning the feet. Bend your right leg. The right thigh should be parallel to the ground & the right lower leg should be kept vertical. Lower your body slowly with your back straight using the arms to balance. Experience the stretch in front of your left thigh & along the right leg hamstring. Repeat turning & face to the left.
However, if there is one thing that we can all do during the day to make up for our lack of physical exercise, it is stretching. Stretching exercises take up not more than ten minutes & leaves us more energized & refreshed to face the challenges of life. Any time you wake up, is a good time to start stretching. This will help you feel relaxed & will loosen up your body. You will be able to work longer & more efficiently without feeling tired soon.
[Photo Credit]1. Back stretch : Lie down on your back. Elongate your legs. Stretch arms over your head, while simultaneously stretching your legs at lengths, as far as possible. Keep your chest expanded up to 15 to 30 seconds. Repeat, for the upper back stretch exercise, stand with feed wide apart & knee bent slightly. Interlocking your hands, push your hands away from chest as far as possible. Feel the stretch between the shoulder blades.
2. Adductor stretch : Stand with your feet apart about two shoulder width & bend your light leg, lowering your body. Back should be straight. Use your arms to balance stretching in the left leg adductor. Repeat the same procedure with the left leg.
3. Hamstring stretch : Sit on the ground keeping both legs out in front. Now bend the left leg. Place the left leg sole alone the right leg knee. While keeping your back straight, bend forward holding the position for 15 to 30 seconds. Swap the legs.
4. Calf stretch : Stand up with your hands on your hips. Otherwise you can also place both hands on a wall keeping the shoulders width apart. Bring your right foot, step forward. Keep your feet grounded to the floor & bend the knee. Gradually lower the hip until you feel a mild stretching in rear calf muscle. Repeat with the other leg.
5. Shoulder stretching : Stand with your feet apart slightly wider than shoulder width. Slightly bend the knee. Place your right arm across the front of your chest bur parallel to the ground. Bend the left arm up. Use the left forearm to help bring the right arm closer to your chest feeling the shoulder stretching. Repeat the same with the other arm.
6. Biceps stretch : Stand with your feet apart & knee bent slightly. Hold your arms out parallel to the ground . face the palms of your hand forward. Rotate your hands so that the palms face the rear. Stretch your arms back as much as you can & feel the stretch in your chest & biceps.
7. Neck stretch : Sit on the floor . Tilt your head backward & roll it side to side. Slightly lower your head towards the chest & again move it side to side. Then do to the back.
8. Side bend : Stand with feet part & knee slightly bent. Slowly bend on one side. Come back to the vertical position. Bend to the other side.
9. Hip & thigh stretch : Stand with feet apart. Face to the right turning the feet. Bend your right leg. The right thigh should be parallel to the ground & the right lower leg should be kept vertical. Lower your body slowly with your back straight using the arms to balance. Experience the stretch in front of your left thigh & along the right leg hamstring. Repeat turning & face to the left.
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