A daily full-body stretch regimen can be beneficial to physical and mental health. Stretches can be static or dynamic and both can be included in a regular stretching routine.
Stretching may be unpleasant at first, but it is essential before doing any type of exercise and sports. It should not be painful and individual stretches are usually 10–30 seconds long. Repeating a stretch practice can help because it gets simpler to lengthen the muscles once they have been adequately loosened up.
Do you want to know the benefits of stretching and a nice and simple routine for beginners? Keep up with this article!
Benefits of stretching
Reduces the risk of injury
Stretching on a regular basis might help you avoid joint and muscle issues.
Improves circulation
A four-week static stretching program can enhance blood vessel function. Static and dynamic stretching can both enhance range of motion.
Athletic performance has improved
Focusing on dynamic stretches before exercising can increase athletic performance by minimizing joint limitations.
There is less discomfort
Stretching and strengthening exercises are able to dramatically alleviate pain caused by bad posture.
Stretching routine
Rolling your shoulders
Straighten your back and keep your arms at your sides. Slowly elevate the shoulders without bending the arms, then roll them back in a circular motion. Roll the shoulders backward five times, then forward five times. Repeat the sequence twice more.
Rolling your neck
Stand tall with your feet shoulder-width apart and your arms at your sides. The chin should be dipped gently toward the chest. Roll the head clockwise for 1 rotation, which should take about 7 seconds. After 5 seconds of rest, roll the head in the opposite direction in the same motion.
Repeat 3 times more.
Rolling your ankles
Stand with your left foot flat on the ground and your right heel elevated so that your weight is distributed evenly across your toes. Roll the right foot clockwise for 10 rotations while keeping the toes on the ground, then anticlockwise. Replace the right foot with the left and repeat the exercise.
Triceps stretch behind the head
Extend your left arm straight upwards, elbow near to your head. Bend your left elbow and place your left hand behind your neck. Hold the left upper arm behind the elbow with the right hand and softly press down, pushing the left hand farther down the back.
Hold for 10 seconds, then take a 5-second break before repeating with the opposite arm. Repeat the process two more times.
Stretch your quadriceps
Maintain a straight posture. Hold a strong structure or a wall with your right hand for balance.
Bend the left knee and pull the foot up behind you, keeping the right leg straight and the foot flat on the ground. Keep the hips and knees in line by softly pressing the foot toward the left buttock with the left hand.
Hold the position for 30 seconds. Rep with the opposing leg after a 20-second pause.
Rep the entire sequence three times more.
Hip rotation while standing
Stand with the feet shoulder-width apart and rest the hands on the hips. Slowly bring the hips forward, then rotate them three times clockwise. Return the hips to their original position and then repeat the action in the opposite direction.
[1]Daily stretching routines: For beginners, runners, and more. (2020). Medical News Today. https://www.medicalnewstoday.com/articles/stretching-routine#for-hips
[2]How to Do a Full-Body Stretching Routine. (2020). Healthline. https://www.healthline.com/health/full-body-stretch#
Regular stretching can help you: make your range of motion better, lower your chances of getting hurt, and promote athletic performance by improving circulation. Choose at least one stretch that targets each major muscle group if you want to develop a full-body stretching regimen.
The stretches described in this article are an excellent place to start, but there are many more you may incorporate into your regimen. Consult a skilled personal trainer or physical therapist if you have an injury or want to learn which stretches will benefit you the most.
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