In this harsh COVID-19 era which seems endless, people are tired of sitting throughout the day in front of their screens. If this continues for a significant period, you might have to pay some serious repercussions in the future.
Therefore, a daily stretching routine is required to avoid your muscles from getting jammed and cramped up. However, stretches can be of two types; static stretches and dynamic stretches. A static stretch is a stretch where the person is in a still position whereas a dynamic stretch involves stretching while moving.
If you are a beginner, then you might feel some discomfort and pain in your muscles while stretching, which is completely normal as you are doing it for the first time and your muscles might get some getting used to it.
However, when you do start to follow a stretching routine, make sure that each stretch lasts about 10 to 30 seconds. Before we get into some stretches and their how-to’s, let us understand why you need to do stretches every day.
What are the benefits of doing stretches?
When you stretch every day, there is a reduction in the risk of injuries affecting your ligaments, muscles, or tendons. In addition to that, daily stretching is advisable for people suffering from osteoarthritis as it can help them to reduce the pain.
Be that as it may, while stretching if you feel any chronic pain, it is better to stop it right then and there. Do it as much as you can, do not strain yourself, and do not go overboard, as it might cause some serious health issues.
The daily stretching routine to follow for beginners
Now that you know some of the essential benefits of stretching, here are some of the basic stretches to do every day which can help you not only be flexible but increase the levels of your mood.
This is one of the basic stretches that you can do even if you have an extremely busy schedule throughout the day. For this stretch, you need to stand shoulder-width apart and lower your chin towards your chest.
Start with moving your head in the clockwise direction. It should take about 7-8 seconds. Then take a rest for about 5-6 seconds and rotate it again in the anti-clockwise direction. You can repeat the same exercise 3-4 times.
For this exercise, stand hip-width apart and slightly bend your arms. Slowly, raise your shoulders and roll them backward in a circular motion. Roll it backward for 6-7 times and then follow the same drill in forwarding motion. You can repeat the whole thing at your convenience.
For this stretch, you need to stand straight and bend your right leg first and flex your right foot. You might feel some pain in the back of your leg which is extremely normal, but if you feel it is unbearable, you can return to your normal position.
You can place your hands on your left foot for support and lean slightly forward. Allow your fingers to touch your right toes. Hold the position for 5-10 seconds. Once you are done with it, you can repeat the same drill with your left leg. Hold it for 5-10 seconds.
Hip rotation is one of the easiest and simplest stretches to do every day. For this one, you just need to stand hip-width apart and place your hands on your hips. Then slowly rotate the upper part of your body to the right and hold it for 2-3 seconds. Next, you can rotate it on the left and hold it for the same amount of time. Do the entire thing 3-4 times.
Now, this might be a bit difficult for you to do and cause you a bit of pain and discomfort. You can do this stretch by standing or sitting. For this one, you need to raise your arms upward and make sure that they are closer to your left ear. Next, allow your left hand to fall on your back.
Now, take your right hand and allow it to pull your left hand from behind as much as you can. As mentioned earlier, this might cause some discomfort to your shoulders and hands. But, try to hold it for 5-10 seconds and let it drop at the normal position. You can do this exercise 2-3 times.
For this stretch, you need to stand hip-width apart. Keep your left foot flat on the ground while bending your right knee backward and holding the right foot with your right hand. If you are a beginner, you might need some support initially, but once you get in the groove, you will be able to find the perfect balance.
You can repeat the drill with your left hand and left leg, allowing your left foot to touch your buttocks. Hold each position for 15-20 seconds and then take a rest for 5 seconds. Continue doing it 5-10 times.
For this stretch, you might need to lie flat on the back with your legs straight. Next, keep your left leg as it is while bending your right leg towards your chest and hold the position with the help of your hand which is holding your right knee for approximately 5-10 seconds.
Repeat the same drill with your other leg and hold it for about 5-10 seconds. You can switch to your right leg again and continue doing it 5-6 times. This is one of the efficient exercises for stretching your hips, especially when you have been sitting throughout the day in front of your laptop screen.
Like a yoga pose, a child’s pose is the best way to end a stretching routine. For this position, you need to kneel with your toes pointed back and make sure that the tops of your feet are flat on the ground.
Next, lean your head forward without moving your feet off the ground and allow your hands to fall forward. You might feel extremely relieved during and after this stretch. So, hold it for as long as you wish.
These are some of the basic stretches done every day that can help you create a daily stretching routine. This routine will help you to be more flexible and alive.