The Easy Stretches For A Better Workout
What Is Stretching & Why Is It Important for a better workout?
Stretching means the process of extending the muscles to enhance ROM (Range of Motion). There are two kinds of stretching; Dynamic Stretching and Static stretching. When you stretch while staying stationary is called Static stretching, This kind of stretching is done after and during exercise, whereas, Dynamic stretching is done before exercise is a better workout.
Many people say that static stretching is an exercise that is useless. There is a possibility that an athlete with ideal ROM might not benefit from this type of stretching but for a person who wants to enhance his ROM, static stretching can prove to be of great help.
Major Stretching Benefits:
- Decreased risk of injury
- Increased movement efficiency
- Increased blood supply and nutrients to joint structures
- Decreased risk of low back pain
- Increased neuromuscular coordination
- Improved balance and postural awareness
- Reduced muscular tension
5-Minute Stretching Routine Instructions
Following is the basic static stretching routine which has be planned to be done at the end of your workout. It consume only 5 -10 minutes of your time.
- You might feel mild discomfort as you stretch, but not too intense
- You should hold each stretch for 10-15 seconds and repeat twice with each leg.
- Don’t bounce as you stretch, just relax and exhale as you stretch the muscle
When it’s already difficult to schedule a workout into your busy day, taking time for stretching would seem really difficult. But remember that stretching is an important part of fitness. It improves your blood circulation, ROM and relaxes your mind. All of these things may help you enjoy a better night sleep, protect you from illness and injuries.
When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep.
To get more flexible, the following easy and quick head-to-toe routine is recommended. Follow whole of the series once daily. intensify each stretch with every exhalation, and stop if you feel any strain or pain.
Move 1: The Runner’s Stretch
(A) Put your right foot forward and lower into a lunge, place your fingertips on the floor, if your hand don’t reach the floor, place your fingertips on a couple of stiff cushions.
(B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.
Move 2: The Forward Hang
Stand with your feet hip-distance apart and your knees slightly bent.
(A) Interlock your fingers behind your back. (If your hands don’t touch, clutch a kitchen towel.) Breathe in and straighten your arms to expand your chest.
(B) Exhale and bend at your waist, giving your hands a chance to stretch toward your head. Hold for five deep breaths
Move 3: The Standing Side Stretch
(A) Stand with your arms straight over the head and your feet together. Grasp your hands together, interlock your fingers, inhale as you reach upward.
(B) Breathe out as you twist your abdominal area one side. Take five slow breaths. Gradually come back to the center. Repeat on the other side.
Move 4: The Seated Back Twist
Sit on the floor with your legs straight.
(A) Bend your right knee and step your right foot over your left leg. For some support, put your right hand on the floor, fingers pointing outward. Twist your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall.
(B) Breathe out as you twist, squeezing your arm into your leg and looking over your right shoulder. Hold for five breaths, and then gradually come back to the center. Switch sides.
Move 5: The Low Lunge Arch
Step your right foot forward into a leap and lower your left knee onto the floor or a folded towel or blanket.
(A) Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor.
(B) Breathe in as you sweep your arms overhead, extending as far back as it is comfy enough for you. Take five deep breaths. Switch sides.
Move 6: The Bound Angle
Sit on the floor with your legs straight.
(A) Bend your knees such that the soles of your feet come together, letting your knees drop toward the ground. Stretch your chest upward while holding your shins as you inhale.
(B) Exhale as you pivot forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths.