Stretching Routine- Whether you are sitting at your desk during the day, pushing sales, or bending over to answer emails and text messages while walking around the city, we can rest throughout the day.
“Stretching is very important, but not what people think,” K. Aleisha Fetters, M., C said. You won’t let the muscles become thinner, she said. He said that stretching exercises can help you focus on all the neurofeedback in your muscles and help you stay in touch with your body throughout the day when you feel stressed, which is very important. “Don’t underestimate the reconnection with the body and ask ‘how am I feeling? Am I feeling stressed? Am I suppressing tension somewhere? Then I will adjust your behavior,” Fetters said.
“When you are tied to a table during the day, you are in a very special position where your muscles cannot move completely naturally,” Fetters said. “God,” he suggested. Every time you get up to go to the bathroom or have a drink during the workday, try to stretch. It is also a good habit to increase bedtime so that you can stay relaxed before going to bed. Releasing muscle tension while doing yoga poses can relax you and help you fall asleep faster.
Remember, you should feel the stretch, Fetters said. But it doesn’t have to hurt every time. Stretching instead.
Top 5-Minute Stretching Routine
- Chest Opener Stretch
- Neck Stretch
- Quad Stretch
- Figure-4 Stretch
- Hamstrings Stretch
- Calf Stretch
He recommends doing this The stretching procedure is about five minutes to relieve muscle tension and open tight muscles to reduce pain or injury. Each stretch is maintained for 30 seconds.
1. Chest Opener Stretch
Grab your arms behind you, close your hips, lower your shoulders, and keep stretched for 30 seconds while breathing deeply.
Fetters says that opening the box is very important for people who hunch over most of the day. Regarding how our shoulders move, whether it’s a mobile phone, a computer, or just sitting on a sofa. All these pectoral muscles are tense and contracted,” he said. Stretching can help you get into the opposite position.
If you have a tense back, stretching the chest opening can help release some tension and stretch your back.” Fettersers said. #1 Stretching Routine
2. Neck Stretch
When you are typing, making calls, or tilting your head and texting on your phone all day long on your computer, you may experience neck, upper back, and shoulder pain. You can do this stretching exercise while standing or sitting. Place your hand gently on top of your head, and when you reach your other arm to the floor, place your head on one shoulder. “Let down your shoulders and keep them stretched,” Fetters suggested. “Many of us are under a lot of pressure in this area, especially when we work on computers all day.” After 30 seconds, switch to the other side. #2 Stretching Routine
3. Quad Stretch
A quadriceps (thigh) stretch is performed on one leg at a time. You can hold onto a chair, table, or window sill for support, or work on your balance by raising the other arm, which is not keeping your foot in the air. From a standing position, bring one foot behind you towards your buttocks. Be sure to keep your knees together, suggests Fetters. “You will get a much better stretch if you stand up straight with your knees stacked. Pointing side by side to the floor while the leg is extended. #3 Stretching Routine
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4. Figure-4 Stretch
Also known as the piriformis muscle stretch, this is often a decent stretch for the hips, which may be very tight once you’re sitting all day, says Fetters. The piriformis muscles extend from the higher thighs to either aspect of the pelvis. Lie on your back on the ground or a mat with knees bent and feet on the floor. Cross your right articulatio talocruralis over the left knee. place confidence in creating an inverted figure four. Reach each arm through the thighs and pull the left thigh in towards your chest. Your left foot can return off the ground. Hold for thirty seconds. Then switch sides. #4 Stretching Routine
5. Hamstrings Stretch
The hamstring muscles (located on the backs of the thighs) are often tight although you’re not understanding regularly, says Fetters. Place one leg informed a durable chair, couch armrest, or windowsill. Pull your arms long over your head so lead forward, stretching towards your extended foot. “It’s vital to guide with the trunk and therefore the the} chest as opposition leading with the arms and then miscalculation your back,” says Fetters. The chest ought to be down towards the thigh of the stretched leg and the back flat. you’ll also do that sitting on the floor, with one foot tucked in resting within the thigh of the extended leg, says Fetters. #5 Stretching Routine
6. Calf Stretch
You may feel tension in your calf muscles because you walk in high heels all day or you haven’t stretched your calves after a recent exercise.
Lean the soles of your feet against the wall, press your hands against the wall, and lean forward. Straighten the upright posture of one calf at a time,” Fetters suggested. Keep your hind legs straight. When you bend or bend your heels. #5 Stretching Routine