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Posted in Health & Wellness, Holistic Health Care, Natural Living

5 Great Daily Stretches for your Body

Written by Jesse Richardson on April 18, 2012 with 5 Comments

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StretchingStretching is great for one’s health. It helps improve circulation, flexibility, and even mood! Although you should always do some stretching at the beginning of each day, here are five easy stretches that can be done whenever you have the free time. They’ll target five regions, respectively: the legs, the hips, the spine, the shoulders, and the neck.

Number 1. The Legs (Hamstrings)

Lying down on a flat surface, place your hands flat against the ground parallel with your body. Raise your right foot (with your leg straight) as high as you can in the air. Try to make a 90 degree angle with your quadriceps and waist. Hold for 20 seconds.

Next, slowly lower your right leg and repeat the exercise with your left. If it is difficult to do this with both legs, consider a support for pulling in the legs. One option is to take a piece of cloth (long) and pull it around the base of your foot. Hold the two ends in each hand and slowly pull your leg up.

Remember, you don’t want to hurt yourself stretching, so take your time – you’ll reach that 90 degrees after a few sessions.

After you’ve done both legs, put your ankles together and raise them both at the same time. You’ll feel the tension in your core, but hold the pose for 20 seconds.

Number 2. The Hips

Remaining the floor from the last stretch, take a deep breath in and release. This will help center you from the last stretch. Once you’ve regained energy, slightly raise one foot into the air, about 30-40 degrees above the ground. Keeping your legs straight, draw circles in the air with your foot (rotating clockwise). Do this for about 20 seconds and repeat with other leg.

* Bring the legs and hips stretching to a close by once again laying flat on the ground. Bending your knees, bring one leg against your hips (ankle should touche the buttocks). Repeat with other leg, and finally do both legs at once. Hold each pose for 20-30 seconds.

Number 3. The Spine

Lower

First, find yourself a small pillow or pad for neck support. Laying back down (now with your neck slightly raised by a pillow) pull up your knees to your chest area. Use both hands to bring your knee closer to the body. Hold for 20-30 seconds.

Next, switch legs and repeat the same process. Finally, use both legs.

Upper

On all fours, slowly arch your back while keeping your shoulders relaxed. As you drop your head and slowly move your legs close to your arms, focus on making a C shape with your back. Repeat 3-4 times.

Number 4. The Shoulders

Either standing up straight with your legs shoulder length apart or sitting with your legs tucked under your body, take a few deep breathes and relax. Slowly raise both shoulders as high as you can without making any sudden jerking movements. Repeat 5-10 times.

Next, touch your shoulders with your hand, making a V shape at your elbows. Touch your elbows together, then rotate each arm separately in opposite directions.

Number 5. The Neck

Stand up straight with your arms relaxed and at your side. Slowly bring your head as forward as possible. Next, bring your head as far back as possible. Repeat the process with respect to both right and left directions. Do all motions 4-5 times.

Also consider rotating your head in a full clockwise motion. Move your neck slowly without jerking it, and be sure to keep your shoulders relaxed. Repeat counter clockwise.

5 Comments

There are currently 5 Comments on 5 Great Daily Stretches for your Body. Perhaps you would like to add one of your own?

  1. I stretch every single day and as a woman in my 40′s, it helps so much! Great site you have here too!

  2. [...] (Source) [...]

  3. [...] decrease those aches and pains (especially as you age) and helps prevent injury.  This is a great article on 5 stretches you can do each day to help you stay [...]

  4. My trainer at Brazzi Training Facility, stretches me after every workout. I have seen the benefits right from the first session. Stretching is really good for our body (if well executed) and also for back and neck problems and it also relieve stress.

  5. I LOVE these stretches! I work all day and I’m always sitting so these are so helpful to make me feel good! I also just got a new chair from Beverly Hills Chairs and that has helped a lot as well, but I’m not going to lie; even though I don’t need to I can’t stop doing these stretches!

  6. I was told by a personal trainer once to stretch everyday, but also told not to stretch cold muscles, so she told me to walk first before stretching when I go running, but she did not say anything about warming up cold muscles when doing just normal daily stretching, any suggestions?

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