Need a Daily Stretching Routine? Try these 10 Stretches

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Introduction

Our body feels energetic throughout the day. However, an extension is more important than a workout. A daily stretching routine will benefit your overall health by improving flexibility, relieving muscle tension, and reducing stress. 

Stretching is good for everybody and is something to do regularly as a part of an overall exercise plan. It is an exercise that boosts flexibility and mobility by lengthening the muscles by extending them or with movement.

Daily stretching routine: Guide

There are many types, and each provides a unique benefit. Some of the common types of stretching include-

• Passive stretching
• Static stretching
• Active stretching
• Isometric stretching
• Proprioceptive neuromuscular facilitation
• Dynamic stretching
• Somatic stretching

Benefits of daily stretching

Stretching feels lovely, but it’s beneficial to your health. First, you must follow a daily stretching routine. There are numerous advantages to scheduling a 10- to 15-minute stretch session. Check the schedule to remain fit. 

• Loose up tight muscles

Are you feeling tight after your workout or day job? All tightness and stress can be released by stretching.

• Increase flexibility and range of motion

Your muscles and joints will become more flexible as a result of stretching. This can increase your range of motion. This can make you more relaxed for yoga and make moving around your living room easier.

• Improve posture

Bad desk posture can kill your vibe. This can help you be more aware of your posture and avoid that forward slump in your shoulders.

• Reduce pain

As stretching helps ease muscle tension, it helps reduce pain caused by chronic conditions or injuries. It can also help to reduce pain while correcting poor posture. 

• Lower your risk of injury

Working out or doing a physical activity without a proper warmup can lead you to potential injury. Regular stretching could help avoid strains and sprains. 

• Boost your circulation

Stretching is a great way to boost circulation. And better flow can benefit your overall heart health, improve muscle recovery and reduce soreness. 

• Relieve stress

Stretching can help to reduce tension for a stress-free body and mind.

• Ease headaches

Stretching can give you sweet relief by reducing tension that causes headaches. These are the benefits of a daily stretching routine. 

Below is your 15-minute daily stretching routine

Stretching exercises can be done whenever you feel like it. So just before you wake up and right before bed are two fantastic moments to incorporate activity into your regimen. The warmup is essential if you want to stretch around your workout routine, and more than pulling alone may be required. 

You must follow a daily stretch routine. Try this fusion of static and dynamic stretches to maintain your muscles’ leanness and flexibility.

• Head roll

 

Take a straight stance with your feet shoulder-width apart and your arms at your sides. Carefully drop your chin down towards the chest. Then, slowly roll your head to one side, completing a single rotation. Once your crown is back at your chest, rest for 5 seconds, then move to another side.

• Shoulder roll

Stand up straight with arms at your sides. Lift shoulder blades like you are shrugging, keeping some space between your shoulders and ears. Back and down shoulder shrugs are appropriate.

• Triceps stretch

Stand up straight with feet shoulder-width apart. Hold your right arm straight out and cross it before your body. Bend your left forearm and guide it closer to your chest. Hold for 10-30 seconds and release.

• Arms and abs stretch

Stand with feet hip-width apart and cross the right foot over the left foot. Grab your left wrist with your right hand as you extend your arms upward. Drop your shoulders, leaving space by your ears as you slant to the right. You must feel this stretch in your sides and shoulders without pain. Hold this for 15-30 seconds. Repeat on the opposite side, then get back to standing.

• Standing quad stretch

Stand straight with feet shoulder-width apart. Bring your left foot toward your butt and grab your foot or ankle with your left hand. After holding for 30 seconds, bring your foot down. Repeat on the other side.

• Standing hamstring and calf stretch

Stand up straight and stagger your right foot in front of your left foot. Keeping your left heel planted on the floor, flex your right foot with the heel still on the floor. Lean forward to grab your right toes with your left hand. Pause for 30 seconds here. Gently move back into a standing position. Repeat on the other side.

• Figure four stretch

Face up and lift your legs off the floor, bending your knees at a 90-degree angle. Place your right ankle over your left knee, then place your hands on your left leg. Once you feel the stretch, pull your leg closer to you. Release after 30 seconds of holding. These are the best stretches that you must include in your everyday routine. 

• Hamstring stretch

Face up on the floor with your legs extended in front of you. Bend the right leg, so your foot rests next to your left thigh. Place hands behind your right thigh. Straighten your right leg with your heel flexed as you pull your leg toward your body. 30-second hold, alternate legs, and repeat.

• Kneeling hip flexor stretch

Kneel on the floor and step right foot forward, making a 90-degree angle at your hip and knee. To tilt your pelvis upward, contract your glutes and core. You will also feel a light stretch in your left hip. Hold for up to 30 seconds. Switch legs and repeat.

• Child’s pose

Begin on all fours on a mat, with knees directly under hips and toes pointed behind you. Sit back slowly so that your butt is pointing down towards your heels. Let your hands fall forward and lower your chest towards the floor. Hold for 30 seconds to 1 minute. Then, release the position and take a 10-second break.

This is your daily stretch routine which will keep your body active throughout the day. These are the best stretches one must do for a healthier life. 

A few other health benefits of stretching

• More flexibility
• Improved mobility
• Better range of motion
• Lower injury risk
• Healthy Aging

They are stretching increases muscle flexibility, essential to maintain a healthy range of motion in the joints. Flexibility may be similar to mobility, but they are different in that flexibility is the ability of the soft tissues to stretch without assistance. In contrast, mobility is the ability to travel through the whole range of motion of the joint. 

It is essential to work on your mobility and flexibility if you sit a lot during the day or even if you don’t live a sedentary lifestyle. Even when we are up and about, many of us tend to stop ourselves to a narrow range of motion, relying a lot on specific muscles and not calling on others. 

Sticking to a handful of positions puts extra stress on specific muscles and can throw our muscles, bones, and joints out of ideal alignment.