Stretching is one type of bodily exercise which help you to work on a specific body part. It is very beneficial for you to keep your body muscle fixed, increases the elasticity of your body. If you bored of walking, running, morning wake-ups so here is a solution you can stretch your body at home is effortless way, as there are many ways and types help to stretch comfortably.
Before you stretch, your muscles should be warm-up, as warming up body can show you more effective results.
Stretching lead you to flexibility which protects you from any inquiry, joint pains, and decreases risks of any illness like diabetes, hard problems, and kidney failures.
Why Is Stretching Important?
- Stretching is very important for your whole body as it can cover all part of your body.
- It improves your flexibility, health and muscles issues.
- It makes your muscles more energetic and healthier
- It protects you from all bed inquiries from walking, running and playing sport. As it is not let you stretch forcedly, its slow and easy way to make your muscles in motion.
- It gives long live fitness as it works on every part of the body and increases elasticity.
Benefits Of Stretching
Flexibility
Its increases the flexibility of your body that decreases the risk of any illness and muscles damage.
Keep You Active
Its help you to increase your blood circulation that expands your muscles motion and stamina so you can take part in any physical activity like sports and exercise.
Posture
It helps to improve your posture, to keep your back straight, work on your weak muscles. According to one research stretching reduces pains of your muscles and boost them up.
Fight With Stress
It is instrumental for your mind to fight with a different stress, give you relief from depression and tension. Its help to you keep your mind fresh and relax.
Headaches
Stretching is a source of relaxation. It can fight with stress and tension you are facing that cause migraine, blood pressure, depression, brain ham rage and other serious problems it can disturb your work and routine.
Set your Stretching routine
Set Your Goals
Make a plan that your stretch will be with exercise or not. You will do it on day or night. What will be the first part you have to focus on.
Set Your Time
Time is money now are day, and it’s tough to spend some relaxing activity so set a time for how much time you stretch your body 15 minutes, 20 minutes, 30 minutes.
Set Poses
There are various types of poses for stretching if you take a look on poses. So make a proper list of poses you want to do on a daily bases. If you fail to do one, you can replace any stretch, set at least 10 to 15 poses.
One crucial thing make a list of combine poses for your body not only the leg or hand it should include all your body parts like back, thighs, neck etc.
Make A Result List
It can help you to check your result. Make a measurement list; helps you to find an effect.
“Is stretching is working for you or not”. So you can get motivation after to see your result sheet
Ready For Stretch
Be prepared for your workout, take a mat, water bottle, your exercise dress etc.
Guidance for Best Stretching Routine
After setting goals you can now start a stretch routine, there are three component if you start
- Warm-up
- Stretching
- Exercise
So start with warm-up it is a very fundamental part of your routine take some small cardio parts and begin to warm up at least 10 to 15 minutes. It would show very productive results if your body warmed up before you start, you will have less amount of risk for any injury or muscles pain.
“Warm-up and stretching help you to increase your flexibility more quickly”.
After the warm-up, let’s come to stretching. So take a pose and hold it for 10 to 30 seconds and then relax. Set 10 stretching postures if you exercise with stretching. Example if abs work out day is here you can go for back stretches and hands (upper body stretches). If you are doing stretching without exercise, do 15 minutes warm-up and then 15 to 20 minutes stretching and set poses 5 for lower 5 for upper add some full-body poses repeat till the time ends so in this way you can stretch your body. Here are some exercises which help you in stretch routine.
Stretching Exercise For Daily Routine
Full Body Stretches
Fish pose
- Lay down on a mat
- Hold your legs
- With the help of your hand from the back
- Repeat it for 10 sec for 3 sets
It is full-body stretch and helps you to work on each muscles leg, hand, chest, shoulder etc.
Dog Pose
- This is also known as v shape pose
- Take your weight on your toes
- Then go down on your hands on the floor
- Keep your leg and hand straight make v pose hip in the upper direction
- Repeat it for 10-sec sets
It is full-body stretch and helps you to work on your neck, calves, hips, chest, and shoulders.
Snake Pose
- Lay down on a mat
- Take your upper body to the sky
- Keep your neck to the wall
- Feel stretch in your chest abs and keep your leg straight
- Repeat for 10 sec 3 sets
It is full-body stretch it works on your upper and lower parts.
Upper Body Stretches
Cow Cat Pose (Crawl Pose)
- Take a position like a cat(come on your knees)
- Then take your back up 5 sec and down for 5 sec
- Move your back up and down
- 10 sec 3 sets
This will focus your upper body muscles.
Kid Pose
- Sit on your legs
- touch your head to the floor
- Keep your hand straight
- 10 sec 3 set
This will stretch your abs muscles and work on the chest.
Swimming Pose
- Lay down on a mat in the opposite direction
- Then take your leg little up from the floor
- Move your hand as you swim
- Repeat it for 10 sec 3 sets
This will target your abs, arms and shoulder muscles.
Hand-Shoulder Pose
- Band your arm
- Take it to back in band position
- Stretch it with your another arm
- Take it back as much as you can
- Repeat it for 10 sec on each hand 3 times
This will target your back, shoulders, chest, arm muscles.
Squeeze Pose
- lay down straight on a mat
- Band your leg
- Move them towards your chest
- Squeeze it with an arm to your chest
- Keep your back straight feel stretch
- Repeat it for 10 sec on each hand 3 times
It will focus on your chest, arms, abs muscles.
Lower Body Stretches
Straight Leg Pose
- Lay down on a mat
- Take your one leg up to the selling
- One by one take your one leg and one down and feel stretch
- Hold it for 10 sec each leg 3 times
Bridge Pose
- Lay down straight on a mat
- Keep your arm on both left and right side
- With the help of hand take your hips towards the sky
- Move hips up and down
This will work on your lower body and some upper body muscles.
Squat Pose
- Take yourself in a squat position
- Band your back little
- Then take your one leg to another balance your position
- Hold for 10 sec each leg 3 times
This will focus on your lower body muscles.
Butterfly Pose
- Sit on mat
- Band your legs
- Then squeeze your feet towards your inner thigh
- Move it up down or keep it relax it’s up to your level
- Repeat it for 10 sec 3 sets
It targets your lower body muscles, especially for lower and outer thigh and hips. It’s very beneficial for women having PCOS problems.
Moving Straight Lunges Pose
- Take lunge position, keep your leg straight
- Take your leg one by one forward and back
- Move your upper body in the opposite direction to you stretch leg
- Each leg10 sec 3 sets
Bottom Lines
So, here is my list you can use for your daily stretch routine, you can take any poses you like or are comfortable for you.
“Stretching can lead you to flexibility.”
My article is all about how you can start your routine, benefits of stretching and how you can set a stretch routine easily by yourself.
Hope you like it…