Are you a student or a person with a job? In any case, I know, you must be very busy (Why do people think students aren’t busy). Morning to evening works, hustles, and tensions. No time to think about you, am I right? You should feel guilty for you if that’s the case because after all, it’s your life and money isn’t everything. In fact, if you are not healthy, money is nothing.
So we all know that this sedentary lifestyle has taken away all the activities from our lives, and to keep our bodies functioning properly require to add at least some simple exercises in our routine. Because we only have stopped exercising, we are eating like we always did and maybe more.
I’m not going to ask you to spend hours and hours in the gym but just 10-15 minutes every day. To make sure your body didn’t forget how to move.
So what we are going to discuss are stretching exercises. They can’t be called as proper exercises but a warm-up. So that when you have to do some work involving your muscles, you don’t end up spending the next whole week on a bed, crying over every little movement your body dares to make. You understand the sore muscles, right?
Stretching enables your body to get more flexible so that normal body motions are more eased, and it also prevents muscle tightness and respective injuries.
Types: There are different types of stretching, including dynamic stretching, ballistic stretching, static stretching, active stretching, and passive stretching. You can adopt any of them.
We are going to discuss those stretches which do not need any equipment so that you don’t have to go to the gym and can perform them at home whenever you find it appropriate.
Before starting, there is one important point I want you to know, and that is there is a common misconception that stretching is always painful. Stretching does involve tension, but it is not painful. So while doing stretches, if you feel pain stop there, it means that you are going beyond what your body allows. Slowly and gradually, your body will increase its movement limits, so give it time.
1. Shoulder Stretch
Raise your left arm to the shoulder level and move it past across your chest towards your left shoulder.
Hold your left arm with your right hand from below and help it stretch.
Then move your left arm a little lower (right hand still holding the left arm) and stretch again. This time the stretch will be a little deeper.
Repeat a few times and then repeat the same with your right hand.
Shoulder stretch helps to relieve the tension from your upper body part, especially neck and shoulder muscles.
2. Bird Dog
For this stretching, you’ll need a yoga mat.
First, bend on your knees and spread your palms in front of you.
Now move your left arm up to the shoulder level. Similarly, move your right left up from the ground to the shoulder level.
Move them back and repeat the same process with your right arm and left leg.
Repeat these sets for 12-14 times.
These stretches are one of the most popular stretches that not only involve your core, but you’re back as well.
So to strengthen your core and remove any stiffness in back muscles, especially lower back, these stretches are conducive.
These stretches will also need a yoga mat.
- Lie down on your back and bend your knees.
- Put your feet a little apart.
- Your arms across your chest, making across so that both of your hands are resting on opposite shoulders.
- Now keep your neck relaxed and move your upper body upwards like you are trying to get up.
- Keep in mind that you don’t have to put stress on your neck rather put stress on your core. Putting stress on the neck increases the risk of injury.
- Repeat the same 10 to 12 times.
If you want to work on your abs, then crunches are a great option. They put a lot of stress on abdominal muscles and help to strengthen your core. They also involve the movement of many other lower body parts but popular as a core exercise.
Planks are important to maintain a good body posture because they involve almost all parts of the body and mainly work on core. Out of many kinds of planks, a forearm plank is effective. So we’ll discuss that here.
- Get into the plank position.
- Put your elbows on the ground, and your elbows need to be in perfect alignment with your shoulders.
- Spread your palms on the ground.
- Hold up your body so that only your toes and your lower arm (from elbows to palms) are resting on the ground.
- Keep that position for a while.
If you are a beginner, you can plank for 15 to 30 seconds but the time can be increased as your stamina builds up.
There is a thing that needs your attention here, and that is the fact that people who have back pain histories should not hold the plank for longer than 10 sec because longer planks can increase the risk of back pain in such people.
Hamstring stretch involves the movement of lower body muscles focusing on the hamstring muscles present on the back of the thighs. They help in knee movement, and if you have stiffened hamstring muscles, then this stretch will be beneficial.
- Sit on the ground
- Stretch your legs in front of you
- Spread your arms forward and till they reach your feet and then place them on the ground alongside your feet.
- In doing so, keep your knees on the ground, don’t raise them.
- Hold that position for a while for 15 to 30 seconds.
Including simple stretches in your routine will help your body to maintain a proper posture and will keep you active and healthy and not to mention they don’t need any special equipment and you can do them at home easily.