Exercise & Fitness Health

10 Daily Stretching Routines For A Stress-Free Active Day

Stretching Routines
Stretching Routines

An array of research entices to give details on as to why specific individuals can do a lot with so little, while others fritter away so much. The science of stretching proposes a more fulfilling reply to that query with how basic stretching can revitalize us to do more without demanding more.

Try these simple stretches for your daily strength before your cardio workout. All in all, these Stretching Routines promote complete wellbeing.

In The Article

1

Neck Stretch

Main Focus Area – Neck section

Instructions

  • First, stand straight with both feet shoulder length
  • Now, place your right hand on the left side portion of your head.
  • Then, gently push your hand towards your right shoulder.
  • Hold this posture for 20 seconds and relax. You will feel a relaxed relief in the neck area.
  • Repeat the procedure on the other portion.

2

Hip Flexor Stretch

Main Focus Area – Glutes, hamstrings, quads, and hips section

Instructions

  • First, you position your body in a kneeling posture. Now, position your right leg forward into a simple lunge position.
  • Ensure that your right leg stays firm at a solid 90-degree angle. Place your left knee flat on the floor.
  • Then, place both your hands on the right knee. Now, lean or move your hips in a forward motion. Cling to this posture for 20 to 30 seconds.
  • Finally, assume the starting posture and repeat the same on the remaining leg.

3

Side Stretch

Main Focus Area – Upper body and oblique abdomen muscles section

Instructions

  • Stand in the attention posture. Now, stretch your hands overhead joining the hands together.
  • Then, tilt your upper body towards the left side as far as you can while exhaling. Hold this posture for 10 seconds and return to the original position while inhaling.
  • Now, tilt your body towards the right and pause it for 10 seconds. Then, return to the starting position. This completes one repetition.
  • Perform 30 repetitions continuously.

4

Cat Stretch

Main Focus Area – Traps, mid-back, and lower back

Instructions

  • Start on the mat on your knees and hands with an erect spine. Let your head point towards the ground.
  • Inhale and while you exhale, contract your abdomen inwards towards your spine. Now, point your head as if you are facing your legs.
  • Hold this position for at least 20 seconds and then inhale as you return to your starting posture.
  • Continue this stretch for 5 to 7 times.

5

Shoulder Roll

Main Focus Area – Shoulder section

Instruction

  • First, stand straight with your feet measuring hip-width apart. Keep your shoulder completely relaxed. Drop your arms to your side.
  • Now, gently rotate your shoulders clockwise
  • After 20 seconds,  rotate anti-clockwise.
  • The shoulders bear a lot of stress. This simple stretch releases the build-up tension.

6

Hip Circle

Main Focus Area – Hip section

Instruction

  • Stand flat on the ground with your feet at a hip-width distance. Place your hands on your hips and keep your knees slightly bent.
  • Now, rotate your hips in a circular motion making larger circles.
  • Finally, perform this exercise for 25 seconds and then do this stretch in the anti-clockwise direction.

7

Hamstring Stretches

Main Focus Area – Hamstrings

Instruction

  • Place a folded-towel like a pillow behind your head. Now lie face-up on the towel. Then, flex your feet and extend your legs.
  • Now, bring the left knee towards your chest and lock your fingers behind hamstrings. Then, keep it close to your groin and stare at your chest.
  • Do not raise your chin and keep it down.
  • Next, stiffen your pelvic floor muscles and extend your legs all the while pushing your heels. In this way, the quad muscles get contracted.
  • Repeat the whole process from the beginning. Perform 7 repetitions.
  • Continue the same process keeping heel points in and thigh outward for at least 7 repetitions.
  • Now relax and continue, keeping heel points out and toes point in for 7 repetitions.
  • Finally, switch legs and do a minimum of 20 reps on both legs.

 

8

Walking Lunges

Main Focus Area – Legs, glutes, and hip flexors

Instruction

  • Stand straight with your feet simply hip-length apart. Place your arms sidewards.
  • Now, take a big step forward with your left foot, and bring your body until your left thigh remains parallel to the ground. Ensure that both the knees are slightly bent at right angle.
  • Then, move your right foot forward reaching the starting position.
  • At last, lunge forward with the other foot. Perform this stretch interchanging legs.
  • Do 15-20 repetitions on both legs.

9

Modified Cobra Stretch

Main Focus Area – Abdomen section

Instruction

  • Lie facing the mat with thumbs placed directly under your shoulders. Then, you extend your legs with feet top on the ground.
  • Stiffen your pelvic muscles, and keep hips downward. Now squeeze your glutes.
  • Gently press your shoulders away from the ears and downwards.
  • Exert through your index fingers and thumbs as you raise and expose your chest facing the wall.
  • Repeat and perform 10 reps.

10

Bridge

Main Focus Area – Chest, hamstrings, and glutes

Instruction

  • Lie flat on the floor with your face facing the sky. Now, bend your knees with your feet firmly placed flat on the ground. Keep your arms near you with palms facing the ground.
  • Then, apply pressure to your heels and slowly raise your hips in line with your knees. Now, interlace your fingers right under your back. Gently roll your shoulders underneath your body.
  • Finally, release the handclasp and bring your body to the ground.


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