Taking some time each day to stretch your body is a quick and easy way to improve your flexibility, strengthen your muscles and tendons, reduce your risk of injuries and improve your exercise performance.
Performing stretches regularly results in improved blood circulation, posture and stamina.
Below are my favorite five morning and five evening stretches. I invite you to schedule some time each morning and evening to do this stretches and start enjoying their benefits.
Top five stretches to do as soon as you wake up in the morning
Instructions:
Hold each stretch for 30 seconds and repeat each movement three times. As you become more advanced with your stretching, you can increase the time to 45 seconds and then 1 minute.
Overhead stretch
Cross your legs and sit with your back straight. Lock your hands together in a reverse grip. Straighten your arms and extend them above your head. Pull your arms upwards until you reach your maximum stretch and hold before releasing.
Oblique stretch
Hold your fingers together and sit upright with your back straight and your legs crossed. Gently rotate to the right until you feel a stretch in the left side of your torso. Once you feel like you have reached your maximum stretch, gently rotate to the left side until you feel the same stretch on the right side of your torso. Make sure you complete this stretch on both sides.
Stiff neck stretch
This stretch helps to prevent a stiff neck. Sitting with your legs crossed and your back straight, lock your arms behind the back of your head and let your face look downwards. Gently pull in a downwards motion until you feel the stretch in the back of your neck. Make sure you use a very gentle motion when doing this stretch.
Hip stretch
This stretch will help to improve the flexibility in your hips. Kneel on the ground and slowly tilt back raising your hips upwards and placing your palms facing forward behind you, while keeping them shoulder width apart. Let your face point upwards and hold this position.
Lower body stretch
Sit with your back upright and both legs extended in front of you. Slowly pull one knee towards your chest while keeping your back as straight as possible. Once you feel a tight stretch in the back of your leg, hold for as long as you can before repeating the same movement on the other side.
Top five stretches to do every evening
Instructions:
These stretches will help you loosen up after an active day. Do them at least 30 minutes before going to sleep. Hold each stretch for 30 seconds. As you become more advanced, you can increase the time to 45 seconds and then 1 minute. Repeat each stretch three times.
Hip flexor stretch
Lunge forward with one leg and kneel on the ground with the other leg, extending it as far backwards as possible. Place your hands on your hips and keep your back straight with your neck in a neutral position. If you find it to be easy, take a larger step when doing the lunge.
Triceps stretch
Sit upright with your back straight and your legs crossed. Fold one arm and slowly raise it above your head until your elbow is pointing upwards. Using the opposite hand, hold your elbow and gently pull to the side until you feel the stretch in your triceps or the muscles located at the back of your arms. Pull until you reach your maximum stretch then repeat with the other arm.
Arm stretch
Sitting with your back straight and your legs crossed, slowly hold your wrist with one arm and gently pull to the side while keeping your arm at shoulder level. Pull until you reach your maximum stretch then repeat on the other side.
Glute stretch
Lie down flat on the ground and lace your fingers together around your knee. Slowly bring your knee to your chest and gently pull upwards until you feel a stretch in your glute muscles or the muscles in your buttocks. Switch to the other leg.
Forearm stretch
Sit upright with your back straight and your legs crossed. Extend one arm with your palm facing upwards. Using the other hand, gently hold fingers and lower in a downwards motion until you feel the stretch in your forearm. Complete this stretch on both sides.
If you feel any pain or discomfort while doing any of these stretches, stop immediately and check with your doctor.
Stretching is so beneficial that you really should try to squeeze it into your daily schedule!
