Simple Stretching Routine You Can Do At Home

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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Zoga Stretching Routine Overview

The Zoga daily stretching routine is said to relieve joint pain and stiffness and reduce muscle spasms.  It is also designed to increase energy, reduce stress and increase range of motion.  In addition, the stretching routine will lengthen muscles, decompress joints, improve posture and enhance athletic performance.  Here is a comprehensive overview of the Zoga Stretching Routine.

What is Zoga Stretching?

Zoga was developed by Dr. Suzanne Osborne of Pure Life Inc. Dr. Osborne is also the author of the book “Pure Life, The Pura Vida Journey”.  She is a retired Doctor of Chiropractic and is now an active holistic health and fitness educator.

When done daily, these low-impact stretches will increase your flexibility.  In addition, some people say that it just makes them feel better.  There are many stretching routines available today; however Zoga is different because instead of focusing on one body part it is more like a simple version of Yoga. You move your entire body to create a flowing circuit of stretching instead of isolated stretches.  Zoga is based on physical therapy and rehabilitation style stretches.

Anyone can perform the Zoga stretching routine to increase flexibility in a quick and easy fashion without much thought; however it is designed in a specific order to relax some joints and muscles before stretching others.  Zoga stretching routine can be completed it 8-10 minutes per day, divided into two parts.  Part one is standing and part two is done on the floor.  Some folks prefer to start with part 2 first thing in the morning, while still in bed.  This is especially helpful for the elderly or those suffering from lower back pain or arthritis.

Don’t worry about going to a gym for these stretches.  All you need is a little space to stretch and a thick mat.  The more padding the better it is.  To get started

Flexibility Exercise and Stretching Routine Benefits

Advantages of introducing some sort of stretching routine into your normal exercises are numerous. Flexibility exercises in addition to stretch training gives the body the ability to improve its range of motion. All of the joints as well as the muscle tissue around it may become weak and could only have limited range of motion over time if rarely ever used. With the help of exercise and frequent training, the joints may become much more flexible plus the muscle tissue built up to help support each movement. Besides improving your joint’s capability to move, flexibility routines also help provide balance to your muscle groups throughout periods of exercise and physical activity. This is effectively improved by regular flexibility training and stretching exercises. This will help to supply various benefits:

1.  Flexibility exercise helps enhance physical efficiency. If done routinely, it can help