by CELEVIDA MAXX | 11 December 2021
Have you ever thought about stretching as a gentle way to ease yourself into the day? Well, stretching plays an important role in our overall well-being than we may realize. Along with a better range of motion. Stretching decreases the risk of injuries, increases blood circulation, reduces muscular tension, and makes body more flexible and relaxed. It can also bring on a good night’s sleep.
Do a short warm-up before stretching.
Hold the stretch steady for 15 to 30 seconds. Do not bounce during stretches.
You do not need to stretch if you notice any sharp pain.
Breathe slowly and naturally. Do not hold your breath.
Keep your neck, arms, shoulders, and spine flexible with these group of simple yet effective upper body stretches.
Stand/Seat in a comfortable posture.
Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Only stretch as far as feels comfortable.
Keep your thighs lined up next to each other and your left leg in line with your hip. Feel the stretch in your left thigh and hips.
Hold for 15-20 seconds and slowly repeat on the other side.
Stand with feet shoulder-width apart, knees slightly bent.
Extend your arms straight out from the shoulders with your fingers spread and palms down. Keep your buttocks and stomach tight.
Rotate your arms in circles 10 times forward and then 10 times backward. Then shake out your arms. Over time, work up to 20 circles in each direction.
Stand with feet shoulder-width apart.
Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch.
Hold for 15-20 sec. and repeat on the other side
Stand with your feet hip-width apart and clasp your hands above your head.
Gently lean your body to one side, feeling a deep stretch along the side of your body.
Hold for 10-15 seconds and repeat on the other side. Over time, work up to 5 of these.
Lie on your stomach and place your hands flat beneath your shoulders.
Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed/floor.
If it feels comfortable, you can go a little deeper by lifting your tummy off the bed/floor too. Remember to relax your neck and shoulders.
Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down.
No to Stressful Stretching; Yes, to Mindful Stretching! It’s important to listen to your body each day and take these stretches at your own pace. Don’t be disheartened if you’re not very flexible at first. With regular practice your body should become more relaxed and each day you’ll be able to reach that little bit further.