In my previous blogpost I shared about the effects stretching has on our body and how it can affect our flexibility, strength and mind.
In this blogpost I'm sharing a basic stretching routine that can help you stay flexible especially in areas where muscles tend to shorten easily. If we don't stretch or exercise, there are some muscles in the body that tend to shorten and some that tend to get weaker. The muscles that get shortened are often used for our posture, like the chest muscles, lower back, back neck muscles, thighs, and calves. The muscles that get weakened are are often used for our movement, like the upper back muscles, abdominal muscles, front thigh, and buttocks. I'll specifically focus on the postural muscles in this blogpost.
For our posture to remain upright and healthy, and to prevent tightness and pain, we should stretch our muscles on a regular basis. This will result in increased flexibility, mobility and strength of the muscles. As a wonderful side effect, this will also create some happy hormons in your body.
A simple five minute stretching routine
- It is preferable that you do these stretches first thing in the morning. But if it is not possible due to your schedule, you can do it any time of the day.
- There is no need to warm up for this routine.
- Try and ease into each stretch in a slow and deliberate manner without any abrupt movements.
- Once you stretch a muscle, try to hold the position without movement for 30 seconds.
- Continue breathing calmly while you hold the stretch.
- If possible do this routine 6 times a week, with one day of rest.
- Put your hands on a wall with arms straight.
- Move one leg slightly forward, one slightly back. The toes of both feet should be pointing towards the wall. The heel of the back foot should be on the ground and you should feel a stretch in the calf muscle of your back leg.
- If you don't feel the stretch yet you can move your leg a bit further back or/and move your hips towards the wall.
- Hold this position for 30 seconds, then repeat this stretch with the other leg.
- Lift one leg onto a chair, couch or bed.
- Slowly lean forward with a straightened lower back. You should feel a comfortable stretch in the hamstrings of your stretched leg and in the lower back.
- The foot can be relaxed or pulled towards the body for additional stretch.
- Hold this position for 30 seconds, then repeat this stretch with the other leg.
- Hold on to a wall or chair, so your body can focus on stretching and doesn't need to try and balance.
- Lift one leg towards your buttocks and hold the foot with one hand, pulling it towards your body.
- The foot should be straight, so you are stretching the front thigh.
- Hold this position for 30 seconds, then repeat this stretch with the other leg.
- Lift one arm and place it on a wall as shown above. Make sure that the upper arm is at a 90° angle from your body.
- Adjust your lower arm so it is also at a 90° angle with your upper arm.
- Then turn your body away from the wall, making sure your shoulder is touching the wall.
- Hold this position for 30 seconds, then repeat this stretch with the other arm.
- Tilt your head to the left side slightly leaning forward.
- Then hold the right side of your head with your left arm.
- Slightly pull your head towards the left side of your body so you feel a comfortable stretch on the right side of your neck.
- Hold this position for 30 seconds, then repeat this stretch on the other side.