Whether you’re a runner or love weight lifting, here are 10 stretches you should do every day that can help relieve tension in the muscles you’ve just worked. Of course, you don’t always have the time or the energy to perform a series of stretches, but just 10 minutes of stretching can relieve pain in your quads, biceps, and calves.
real, University of TampaHas shown that post-exercise stretching is the key to reducing muscle pain the next day.
Stretching daily, whether you’re exercising or not, is a great way to become more aware of your body by checking your body inventory and giving yourself time to target pain and pain. Rachele Gilman, Yoga Alliance Certified Yoga Instructor and Director of Stretch Co., Ltd. “A few minutes of stretching can relieve muscle tension, lower your heart rate, and provide a short break from chronic stress,” he told Live Science.
While not immediately beneficial, Rachel says that over a long period of time, stretching “relieves pain, facilitates mobility, and retrain muscles to function functionally. It will be useful. “
Even everyday activities such as sitting at a desk can cause problems, “if you notice that you are squatting for any reason, this is a strong indication that your upper back is weak and your posture is poor. . “We are doing it,” Rachele said. However, some aches and pains can indicate tension in muscles in other parts of the body. “For example, back pain can lead to back pain and in some cases exacerbate it. “
What stretch to do every day?
Whether you stretched in the morning or last night, Rachel tells Live Science, “Stretching doesn’t have to be a chore or a challenge. You can stretch well from almost anywhere in 5-10 minutes.
Below, Rachele will try 10 simple stretches daily.
1. Leg swing
Leg swing is a dynamic movement that moves the hips, gluteal muscles, and thighs. They need a straight back and a tight core for maximum benefit.
- Stand with your feet hip-width apart and line up your toes, knees, and hips.
- Bring your right foot forward and swing back to increase range of motion and stretch.
- Do this 10 times on each side, then move left and right.
- Put your feet in and out and cross them over your standing feet. Repeat 5 times on both sides.
2. Quadruple stretch
This is a static stretch that moves the thighs and hip flexors. Concentrate on tightening the trunk, pushing into the tailbone, and aligning the knees with each other and at the hips.
- Stand with your legs hip-width apart.
- With your heels down, lift your right foot back.
- Use your right hand to bring your bottom foot or ankle closer.
3. Rotate the trunk with the eagle arm
This stretch improves the mobility of the spine and stretches the upper back, shoulders, shoulder blade and forearms. Eagle arms often require practice, especially when lifting heavy objects.
- With your palms down, extend your arms forward. Cross your right arm at the bottom left.
- Bring your elbows as close as possible, bend your elbows and line up the backs of your hands.
- If you want to go further, move your palms to pray without moving your elbows and extend your palms further.
- Slowly raise your elbows towards your chin wherever you are. Once your arms are in place, keep your feet hip-width apart, still facing forward and turning to the left to stabilize the core and move only the core.
- Come back to the middle and turn to the other side. After repeating 5 times, switch arms, cross left arm at bottom right and repeat 5 times.
4. Butterfly seat / seat
This stretch focuses on the hips, hamstrings, calves, and hips.
- Sit on the floor and touch the soles of your feet.
- Press the tip of your foot into the ground.
- Stretch your hips and pull your legs towards you as much as possible without breaking your back.
- Bend it forward with your back flat and use your elbows to push your knees toward the floor.
5. Cat / cow stretch
This dynamic stretch moves the entire spine and promotes flexibility in the spine. Cats / cows keep us flexible and ready for our daily work. If you can’t get to the crawl location, place your hands on your thighs and try the same movement on your chair.
- Start with your hands and knees, place your instep on the floor, and place your spine in a neutral, flat position.
- Place your shoulders on your wrists, your knees on your hips and knees and shine through your hip width.
- As you inhale, extend from your pelvis to your collarbone, roll your shoulders back, engage your upper back, and lean back slightly, pointing up or out.
- Exhale, curl your spine, push your tailbone, release your head and neck towards the floor, and release your chin towards your chest.
6. Mid-back extension
The mid-back extension moves the muscles of the upper back and trunk. The stretch is actually done in front of the body, but it’s a balanced movement that strengthens the spine while stretching the chest and abdominal muscles.
- Place your forehead on the floor, extend your legs, keep your ankles hip-width apart, and start with your abdomen with your instep touching the floor.
- Place your hands on the side and the backs of your hands on the floor.
- Exhale as you return your body to its original position.
- Concentrate on each inhalation and repeat 5 times.
7. Trend Figure 4
Improves hip mobility for the psoas major, piriformis, hip flexors, hamstrings and quads.
- Start with your back, knees bent and feet flat on the floor.
- Push your head up, cross your right ankle over your left knee, come back to the floor and bend your right foot.
- Extend your bent knees so that both knees are on the same plane. Pull your left knee towards your chest.
- Hold for 20 seconds and repeat on the other side.
8. hamstrings with strap
It helps you focus on your hamstrings, calves, and ankles. You must use a yoga strap.
- Start with your back, put your feet flat on the floor and bring your knees up.
- Place the strap around the sole of your right foot, hold the strap in your hand, extend your right foot into the air, and gently pull your foot toward your body while keeping your foot flat.
- When you meet resistance, slowly extend your left foot forward, bend your foot, and push your heels toward the floor.
- Press and hold for 30 seconds and repeat on the other side. Run twice on both sides.
9. Supine twist
Tightening of the gluteal muscles can lead to back pain. A supine twist stretches the hips and gluteal muscles and relieves pain.
- Stretch your legs and lie on your back. Stretch your arms out into a T-shape or bend your elbows like a goal post.
- Bend one leg with your knees up and lightly hook the toes of your bent leg below the knees of your right leg.
- Guide the bent knees all over the body and drop past the hips of the straight legs. If possible, you can use your hands to push your knees towards the floor.
- Turn your head towards your right leg arm. Breathe deeply 5 times. Repeat on the other side.
10. Stretching the whole body
- Lying on your back, extend your arms above your head and your legs to extend your whole body.
- You should feel your arms and legs pulled in opposite directions. Continue to stretch as you push your hips toward the floor and pull your lower ribs to counter the arch of your hips.
- Hold it for 10 seconds to relax. Keep your arms and legs straight and contract your whole body. Press and hold for 5 seconds and release. Inhale and repeat the stretches for an additional 10 seconds.