Stretching offers the body the most benefits of any activity. Nothing could be quicker or easier. Unfortunately, most Australians skip stretching as part of their regular exercise routine.
Stretching increases muscle flexibility and reduces the risk of injury, improves muscle performance, and creates an extended feeling of well-being.
You should stretch several times each day, ideally. Your body will be more prepared for the day’s activities if you stretch in the morning. Additionally, it gives your brain a quiet, focused activity that can make you feel at ease and reduce your anxiety.
Stretching in the evening will assist in releasing the tension built up over the day. After a long day, stretching and relaxing your muscles before bed will help you feel better when you wake up.
Last but not least, stretching is a definite must before engaging in any strenuous physical activity to avoid injury and lessen stiffness afterwards.
Stretching in the morning, evening, or before an activity takes no longer than 10-15 minutes. Examples of short sections are given below. For additional information, there are a ton of books and videos accessible.
While seated, the most fundamental stretches can be carried out. Beginning with your neck. Take a look at your belly. Roll your head slowly to the left, then to the right, and then back down so that you are gazing at the ceiling. Your neck muscles should start to stretch. The wrists can be used in a similar action. Simply move your closed hand in a circle with your wrist while seated. Lift each leg then trace the same circle around each ankle with the feet. Make 3-5 of these circles using your neck, both wrists, and both ankles, first in a clockwise direction, then in a counterclockwise direction.
The calf muscle, next. Locate a wall, chair, stability ball, or another sturdy object to rest against. Your right foot should be two feet back while you lean securely against the object. Slowly stretch your right ankle while bending your left knee. Your lower right leg’s back muscles should feel stretched when you do this. 30 seconds of holding the stretch before releasing it. Exercise your left calf once more.
Laying down on a flat surface is the ideal position for stretching the quadriceps, the front of the upper leg.
Pull your right foot up behind you so that the knee is as bent as possible while resting on your left side with your left elbow on the ground and your left hand supporting your head. Grab hold of your right foot with your right hand as you reach back. Till you feel the muscle stretching, pull your foot back toward your back. For 30 seconds, maintain this stretch. The right leg should be stretched in the same manner.
Clasp your hands behind your back and slowly lift them upward for a simple shoulder stretch. Your shoulder muscles will start to stretch. For 30 seconds, maintain this stretch.
There are countless alternative stretches, but this timetable provides you with a framework. To fine-tune a flexible schedule that is ideal for you, speak with your doctor and, if practical, a physical trainer.