Stretching - The Benefits and the Reasons why we Should Stretch

-

 



The Benefits of Stretching

There are so many benefits to stretching so if you can add this to your daily 'to do' list, a morning stretch will set you up for the day. An early rise '10 minute' stretch routine can add many positives to each day and the more you put into this practice, the more you will notice the improvements of your daily movement

Neglecting to stretch your body can make a big impact on your flexibility and balance. As if these components aren't challenging enough as you get older. After a full nights sleep, a good stretch will aid mobility, flexibility, and general movement. It will also help to increase your levels of concentration throughout your day.

Stretching not only activates your muscles but also improves your posture at the same time. This being another element of ageing we need to focus on and improve. Stretching also increases blood flow delivering much needed nutrients to your muscles and causing happier, healthier blood vessels and veins.

Including a 10-minute stretching routine to your mornings will add these physical benefits to your day:

  • Increased blood flow to your muscles
  • A reduction in muscle tension 
  • Reduces stress and calms the mind
  • Improves posture
  • Increases awareness and concentration levels
  • Activates all your muscles
  • Increases flexibility and mobility
  • Feel more energised

Stretch Exercises- Try this routine


Corpse Pose

Lying on your back, let your arms and legs drop open, with the arms about 45 degrees from the body. Make sure you are warm and comfortable. You may place a blanket under or over your body if needed.
Close your eyes and slowly take deep breaths through the nostrils. Allow the whole body to become soft and heavy into the mat. As your body relaxes, feel the rise and fall of the chest and belly. Take 5 breaths here.

Knee to Chest Pose

From Corpse pose, inhale and bend the right knee interlocking the fingers below the knee. The left leg remains extended and on the mat with the foot flexed. Repeat with the left leg. Take 5 breaths for each leg.




Reclined Pigeon Pose

From Knee to Chest Pose, bend both knees with soles of the feet flat on the floor. Lift your left leg to bring the left ankle to rest on your right thigh, just above the knee.
Flex your left foot and wrap your hands around your right thigh, gently pulling it closer to your chest, pressing your left knee away from the body. Hold this pose for 3-5 breaths and repeat with your right leg.

Reclined Hamstring Stretch


Lying on your back, keep the left leg extended, foot flexed, begin to bend your right knee, flex the foot and extend the heel up towards the ceiling. Wrap your hands around the right thigh and straighten the leg as much as possible. 3-5 breaths and change legs.



Reclined Bound Angle Pose

Lying on your back with both knees bent and feet flat on the floor, bring the soles of your feet together and allow your knees to slow part and fall out to the side. You can place blocks or rolled towels under the knees for support. Bring your hands out to the sides, palms facing upwards. Slowly melt into the floor for 5-10 breaths. Using your finger tips on the outside of your thighs, slowly and gently push your knees together.


Childs Pose

Start on all fours, then spread your knees a little wider than hip width apart, big toes touching. For comfort use a rolled towel and place under the seat, or between the legs towards the back of the knees for extra support, or a folded blanket under the knees. Shift the hips back, resting the buttocks on the heels. Lengthen the spine through the crown of the head arms extended. Take 5-10 breaths here and relax the body.

This simple routine will give you a real energy boost in the morning, melting away any stress and tension. Your posture will improve and your muscles will strengthen and lengthen.

A morning stretch can also help to prepare your body for movement and to avoid injury.

©HealthyForeverFitnessMotivation

I hope you enjoyed this article.

 
Never miss out on future posts by Following me 

You will receive an email alert every time I publish a new article. This will bring you up to date on all things "healthy" that you need to achieve optimal health. This is my hobby and I love to share with you all the things I learn through my ongoing studies and the things I experience to make life a calm, healthy and peaceful adventure

If you are a little unsure about following me then please see a little bit more about me or check out my Tumblr Blog 

Comments

Post a Comment

Popular posts from this blog

Is Circuit Training the Best Class for all-round Fitness?

-
Image
  What is a Circuit Class? As a Class instructor and personal trainer I am often asked “What is the best class for fitness and weight loss?” My answer will always be circuits. The reason for this is a good circuit class will incorporate strength training, cardio fitness and core strength. The class “ punches a packet” when it comes to a full body workout and cardio health. The big bonus comes with the diversity and variety of this class. I do hear many of my clients say that strength training is boring or they hate cardio and core workouts. But by putting all these 3 elements into one circuit class it adds a bit more gusto to your workout and adds a little more interest. A circuit class makes for a quick and efficient workout with major results. How does a Circuit Class Work? A general circuit class will give you a full body workout, plus cardio, plus core strengthening exercises. Some circuit classes can be set to a specific discipline such as football or boxing to help improve perfor
Read more

7. Why Strength Training is a Must as we Age

-
Image
  Lifting for Longevity  Why is it important to lift weights? Apart from building strong muscles, the benefits include burning body fat, strengthening joints and bones, reducing the risk of injury and improving heart health. To lift safely, it is very important to start slowly, take rest days and make sure that you are lifting with good posture (form). Two or three 20 to 30 minute strength sessions every week can result in significant health benefits. Increased Muscle mass: Our muscle mass decreases drastically as we age and strength training can help to reverse this natural tendency. Strong Bones: Strength training increases bone density and helps prevent fractures Joint Flexibility: Lifting weights keeps our joints supple and can help prevent the onset of arthritis Weight Control: As we build more muscle, our bodies burn calories a lot easier enabling us to maintain or lose weight. Improves Balance: Strengthening exercises increase flexibility and balance, preventing falls and redu
Read more

The Best Youtube Home Workouts

-
Image
  Youtube Home Workouts I like to mix up my workouts from gym training to HIIT's to resistance band workouts. When you are short of time and a visit to your local exercise class isn't an option, then a homework will fit the bill perfectly.  At the moment we do not have a choice of course, but once normality returns and we are working longer hours, don't use the excuse of 'being too tired' or 'having no time' to exercise. Home workouts are instant, come in all shapes and sizes and available at the touch of a button..........and accessible anytime of the day or night.  I have been instructing classes online during this lockdown with my  private facebook group  members and it has been a lot of fun.  We have had gym sessions, strength training and circuit classes. My group members have done really well and are reaping the benefits of keeping active during these uncertain times. Staying active at any age, will help you live a healthier and happier life. Exercis
Read more