Simple Stretching Routine You Can Do At HomeTweet
We all know that a stretching routine, when done correctly, has many benefits. From the time you wake up in the morning and yawn until you go to bed at night, we use our muscles constantly. By forming a habit of stretching into your daily activities you can increase your flexibility and enjoy a greater range of motion. You will also notice that your movement will have a more fluid and graceful motion.
At Home Stretches
There are several ways to get at least some stretching worked into your day just by doing everyday chores in a slightly modified way. For example, you can stretch while you are standing at the sink, stove, or even at the grill (this is for men also!). Stand with your legs and back straight, stand on your tip-toes for 10 seconds, then stand flat footed for 10 seconds. Repeat this for the entire time you are standing there. It will stretch and firm up your calf muscles, thighs, and bottom. It will get easier once you make a habit of this. If at first you only do this little stretch for 10 minutes, try 15 minutes the next time. Try to think of all the times throughout your day when you can get a quick leg stretch in. Some examples are waiting in line about anywhere, at the copy machine at work, and pumping gas.
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Some stretching routines can even make housework seem more fulfilling. Simple things like removing the clothes from the washer and putting them into the dryer can be turned into a stretch. Think of the videos we’ve all seen on television, the “bend and reach”. Bend sideways with one hand on your hip, reach with your other hand to get clothes out of the washer, turn and squat at the knees keeping your back straight, and with both hands put what you grabbed into the dryer. Then you can trade arms. It’s very simple and just this one little change in doing the laundry can stretch most every muscle in your body. It even helps to count along the way.
This is something you can do as you put the groceries away, cleaning off the table and loading the dishwasher, and even cleaning the kids’ room. Just remember to do these stretches correctly. Try to always keep your back as straight as possible and use slow, steady motions to increase flexibility.
The foot lift is another easy stretch that you can do while at home or in the office. This can be done sitting at the dining room table, at your desk, or anywhere you have a solid, straight chair. Sit with your back straight and feet flat on the floor, shoulders back and relaxed. Lift your feet with your toes pointed up and keep them lifted for as long as you can. Slowly put your feet back flat on the floor and repeat. This stretches the backs of your legs very well. Again, using slow steady motions instead of fast or jerking motions will keep you from actually pulling a muscle or causing any injuries.
End-of-Day Relaxing Stretches
At the end of your day there is another stretch you can do while relaxing. You can do this stretch while lying on the couch, watching television, or lying in bed. You can even still hold the remote and watch your favorite show or read a book. While lying on your left side, with your body straight, slowly lift your right leg straight up as high as you can. The longer you can hold your leg in the air the better. Then slowly lower it down and relax. Do this a few times then roll over and lift your other leg. You can even add another stretch to this if you’d like. Roll over onto your back and lift both legs together. When doing this stretching routine you can hold the backs of your legs for more support if needed.
Once you start making these small changes you will begin to see many places and ways that a stretching routine can be added into your daily activities. Trying new and different ways to add a beneficial stretching routine into your day can be a wonderful way to improve your overall wellness and flexibility.
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