An ideal workout routine starts with warm up, and finishes with stretching. Post-workout stretching is essential to ensure that your musculoskeletal system is functioning properly. Stretching improves your range of motion, flexibility, relaxes your muscles, relieves stress and comforts your brain. Make these five stretches an essential part of your daily routine.
Seated split leg stretch: relaxes your back muscles. It contracts the muscles of lower extremities and strengthens the lower body and improves flexibility. Do it sitting on a step to avoid back pain.
How: Sit on the floor with legs extended forward. Stretch legs diagonally while keeping rib cage up and back straight. Try to open legs as far as possible. Place palms on the floor. Hold for 15-20 seconds and breathe normally. Repeat 3-4 times.
Seated twisting: relieves soreness in the back. It contracts your back muscles properly, regulates the digestive system and releases stress in the lower back by increasing blood circulation in the lungs and pelvic girdle.
How: Sit straight on the floor with legs extended forward. Bend right leg from the knee and place right foot over your left leg. Extend left arm and place elbow on the bended leg. Turn upper body towards the right. Hold for 10-15 seconds and breathe normally. Repeat 3-4 times.
Cobra stretch: releases stiffness from the back. It stretches core muscles, chest muscles and arms. It helps regulate menstrual cycle in women and improves blood circulation.
How: Lie down on your stomach. Keep palms at chest level. Inhale and bend upper body, while keeping the face towards the ceiling. Extend arms to the fullest. Breathe normally and hold for 15 seconds.
Warrior stretch: improves breathing capacity. It helps release stiffness from the neck and shoulders. It improves the flexibility of hip and knee joints.
How: Stand straight on the floor. Put left leg back and extend it full. Bend right knee so that the thigh is parallel to the floor. Extend both arms overhead and join the palms in a namaste . Breathe normally.
Seated forward bend: improves your pancreas and regulates your digestive system. It improves your energy level and heals scar tissue damage.
How: Sit on the floor with back straight. Spread legs to shoulder width; this depends on one’s fitness level. Bend forward and grasp ankles with both hands. Hold for 15 seconds. Inhale at starting position. Exhale through the stretch.
Neeraj Mehta is an international fitness expert, nutritionist and director, GFFI Fitness Academy. Email: neeraj.gffi@hotmail.com
