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Sitting for long periods of time can lead to back stiffness. The result comes in the form of back pain. Weight gain and obesity can also occur due to lack of exercise. If the body is stretched for a period of time, it has both physical and mental health benefits (stretching benefits). In her Instagram post, fitness expert Rujuta Diwekar suggests 5 stretches to do at any time.
Stretching can be done at any time of the day
Rujuta Diwekar explains that some stretches can be done at any time of the morning, afternoon, or evening. These can also be done before or after a workout. It also only takes 5 minutes. Exercise science follows the rules of endurance, strength, stability, and stretching. The only thing to watch out for is that the action of the joints is to open up when stretching. There should be no stress on the joints (benefits of stretching). This brings flexibility.
1 Stretch the front of the thigh
The front of the thigh, made up of the quadriceps. This exercise keeps it active.
- Stand somewhere first.
- Grab the leg with your hands and bend it at the knee.
- Bend your leg, bringing it up to the hip. Count to 5. and left.
- Repeat this process for the other leg.
- Hamstring Stretch for the Back of the Thigh
- The muscles in the back of the thigh are called the hamstrings. If you have back pain and are always tired, then by all means do these stretches.
- Put your palms on the wall.
- Push your leaning body against the wall. Push your ass back.
- Keep your back straight. Hold this position until the count of 5.
2 lower body stretches
sit on the chair. Lean forward slightly.
Try touching your thumb while keeping your arm straight. If you can’t touch, touch if you can.
Keep your body straight during this time.
Extend hands with 3 legs
Stand up and spread your legs.
Hands bound forward. In this case, try sitting on a chair. After counting to five, relax your body.
4 Upper Body Stretches
stand up straight. Try turning your hands from the other side, doing hands in Namaskar pose. If this doesn’t happen, try it slowly.
It can take up to 3 months to learn how to do well.
5 Overhand Stretches
Raise your hands and twist.
Hands back.
Push the elbow with the palm of the other hand.
Do this until you count to five.
Repeat the same process with the other hand.
Do these 5 stretches every day for 12 weeks. will feel the difference.
Precautions
You can incorporate these stretches into your existing routine, once a day, suggests Rujuta Diwekar. You can also increase the count to 10. Stretch as much as possible. Start small and build up over time. Don’t do this if you have muscle pain. Do it 2 hours after eating.
These stretches can be done as warm-up and cool-down stretches for your workout. It is safe to perform these procedures during menstruation or pregnancy. If you feel muscle cramps while stretching, stop stretching. Wait a moment. Drink some water and try again.
Also read:-Take a 5-Minute Walk After Meals to Control Diabetes and Blood Pressure, Here’s How
