Benefits
The benefits
of having well-exercised muscles are massive. Stretches lengthen your muscles,
giving you full access to their tremendously useful elasticity. Stretching will
also improve blood flow to the muscles, increasing your physical capacities,
lowering injury risks. If you do these exercises after you wake up in the
morning or have taken a quick nap, it will wake you up and open up your lungs
to give you space to take great healthy breaths of invigorating air. You will
also sleep better than ever before and stand taller with improved posture.
Tip: To make
sure you reap these tremendous benefits, you might want to try the first
exercise (stretch A) for each body area on one day, then on the next day try
the second exercise (stretch B). Either you will find you prefer one stretch
more than the other, or you will retain both, giving yourself a nice bit of
variety to your routine.
1. Neck
We have all
suffered from a stiff neck, and know how much this can ruin your day. Most of
the time our necks get into bad shape due a too motionless sleep. To combat
this problem, try these two exercises after you wake up.
Stretch A:
Sit up and straighten your back. Put your right hand on your right shoulder.
Then put your left hand on the right hand side of your head, and use your
body’s weight to tilt it towards your left hand side. Hold this position for 10
seconds, then switch sides.
Stretch B:
Sit up straight and try to give yourself a double chin by dropping your chin
into your chest. Hold for 3 seconds and repeat 10 times. To increase the
pressure, press two fingers into your tucked chin.
2. Shoulders
Your
shoulders could be in a poor position: turned forward and tilting downwards,
giving you tightness and lack of full mobility. Instead of asking for low quality
massages from your partner, be proactive and try these 2 workouts.
Stretch A:
Stand erect, squeezing your shoulder blades together, as hard as you think you
can, for 3 seconds before letting go. Repeat this exercise 12 times.
Stretch B:
Stand in the middle of a doorway and bend your right elbow 90 degrees with your
palm forward and your fingers pointing up, then put your forearm on the
doorway. With your left foot lean forward until you feel tightness in your
pectoral. Hold this position for 10 seconds then switch to the other side.
3. Triceps
Unlike their
mighty neighbors, the biceps, your triceps are relatively under used throughout
the day and need a bit of activity to keep from becoming tight and
uncomfortable. Here are two super stretches to bring the triceps back into
play.
Stretch A:
Lift your right arm above your head, bending it with the elbow. Put your left
hand onto the right elbow. Then slowly pull your right elbow downwards and
backwards until there is tension. Hold position for 10 seconds. Repeat on the
other side.
Stretch B: Stretch your right arm at shoulder
height across your chest. Put your left wrist on your right elbow, pulling your
right arm to your body slowly. When you experience a bit of tension in your
right triceps stop and hold position for 10 seconds. Repeat on your other side.
4. Forearms
Your
forearms are extremely busy parts of your body, being the strength behind many
of your hands' daily duties, so you need to make sure they are being used
properly and efficiently. Give these top exercises a go.
Stretch A:
Move your arms in front of your chest, bending at the elbows, and cross your
right arm in front of your left. Move your right wrist behind the left with
your palms (or backs of hands) touching. Hold position for 10 seconds. Switch
to the other side.
Stretch B: Get yourself down on all fours like
a dog, with your hands under your shoulders and your hips above your knees.
Turn your hands at their wrists one after the other until your fingers are
facing your knees. Hold position for 30 seconds.
5. Wrists
As anyone
with arthritis knows, your wrists are at the same time very delicate and
necessary. So learn how to build them up with these great stretches.
Stretch A:
Take your right hand, with the palm facing out. Turn your wrist back with your
fingers pointing up. Spread out your fingers and softly pull back at your
thumb, using your other hand. Hold position for a few seconds, then do each
successive finger. Repeat this exercise with your left hand.
Stretch B:
In prayer position, with your hands clasped over your chest move your hands
slowly down from your chin to your waist. When you feel some stretch in your
forearms and wrists hold position between 15 to 30 seconds. Repeat this
exercise a few times.
6. Back
Both men and
women can either wake up with pain or suddenly damage their back muscles at any
time in life. But unfortunately this gets likelier as we get older. To try and
stay on top of any possible back nightmares, or even uncomfortable twinges, try
these two exercises.
Stretch A:
Stand up and place your feet a small stride apart. Put your hands on your hips
and lean back gently until you experience stretching in your lower back. Hold
this position for 3 seconds and repeat 12 times.
Stretch B:
Lie down flat on your back with your knees bent upwards and somewhat apart.
Then drop your knees to the right hand side and hold position for 10 seconds.
Repeat on your left side.
Note - Please make sure before starting any excise you must check with your own doctor.
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