Super Stretches
The Human Body is extraordinary. What it is capable of doing is nothing short of a miracle!
However, one thing it was not meant to do was sit idle all day. The human body was designed to move!
Throughout this pandemic, we’ve all been confined to our houses, unable to get our bodies moving. This is not good! A sedentary lifestyle can be detrimental to our immediate and long-term health. It leads to muscles getting weak, joints getting stiff and painful, and overall fitness going down.
As Orthopedicians we are huge supporters of the movement to get people moving, and the best way to start is by…
STRETCHING!
Here are 12 Super Stretches that will stretch out your whole body and strengthen key muscles.
1 ) Soothe your Stiff Legs with the Standing Quad Stretch
Improve flexibility in the quadriceps and hip flexors with the standing quad stretch. In addition to releasing stiffness and tension in the legs, this pose also tones abdominal muscles.
2) Test how far you can bend with a Toe Touch
As children, it was very common to bend and touch your toes, as adults, we seem to have stopped. Well, it’s time to get bending again, because the basic toe touch stretches out your lower back and hamstrings, boosts blood circulation and helps ensure long-term mobility.
3) Strengthen your Glutes with a Bridge
The back and hip extensors are a part of the powerful core muscles. The glutebridge ensures that these muscles are supple and strong, thereby improving hip mobility and strengthening the lower back, two things that any desk-bound worker can really benefit from.
4) Lunge into a Standing Hip Flexor Stretch
The Hip Flexors ensure that the hips and lower back are correctly aligned. When people spend too much time sitting, the hip flexors shorten and cramp our hips and back. This one simple stretch will ensure the hips stay flexible and pain-free.
5) Butterfly Stretch all the way!
The hip is a ball and socket joint, and is essential for forward propulsion. It has powerful muscles that keep us upright. A great way to ensure a fit hip is through the Butterfly Stretch. It opens up the hips and stretches the hip adductors, a muscle in our inner thighs.
6) Extend your Upper Body into a Cobra Pose
The posture is a panacea for a stiff back and rejuvenates the spine by strengthening the core muscles. The movement is especially good for people with injured lumber discs, as the alignment of the spinal discs are restored.
7) Chest Stretch: The secret to good posture
The upper body is fully extended in the posture stretching the powerful pectoral muscles. This helps in maintaining proper posture. Due to full expansion of the chest, the lungs gain elasticity.
8) Reach the Peak of Flexibility with a Mountain Pose
If there is one stretch that can do it all, it has to be the Mountain Pose. This pose, not only energises the body, but also stretches the shoulders, hamstrings, calves, spine, arms and hands. As the diaphragm is lifted to the chest, the heart rate slows down calming the body and mind. When one is exhausted, a longer stay in this pose removes fatigue and brings back the lost energy.
9) Mobilise yourself with the Standing Hamstring Stretch
Tight hamstrings are common among people from all walks of life. It can be caused by too much sitting or bad posture. This reduces the mobility of the pelvis, which can put pressure on the lower back. Stretching the hamstrings is the best and easiest way to a healthy back.
10) Reclining Figure 4
This simple piriformis stretch has tremendous benefits and is useful in strengthening the muscles in your quadriceps, ankle, foot and core! That’s not all, it also stretches the outer hip and glute muscles, relieving back pain.
11) Protect your shoulder with an Overhead Tricep Stretch
The three origins of the triceps are essential in protecting the elbows and shoulders from instability. The overhead triceps stretch prevents tight muscles, stretches connective tissue, and boosts circulation. This in-turn improves flexibility, lengthens muscles and protects the shoulder and elbow.
12) Relax and Rejuvenate in Child’s pose:
After a long tiring day, a gentle relaxing pose is just what the doctor ordered. Child’s pose passively stretches the shoulder, lower back, hips, thighs, knees and ankles. It releases any and all tension you are carrying, not only in your body, but also in your mind, making it a holistic stretch for the body and mind.
And you’re done! Take 15 minutes out of your day, dedicate it to yourself and stretch out your whole body while strengthening key muscles!
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