The majority of the population is quite unaware of a quite important fact, and that fact is that physical inactivity plays a huge role in a number of health issues, such as hip, back, knee pain as well as weak and shortened muscles. With a busy and fast-paced lifestyle, many forget the importance of stretching every day to boost flexibility and prevent these issues.
Not only will you avoid painful conditions, but you will gain:
- An improved body posture
- Improved flexibility
- Stronger bones
- Increased energy
- Lower blood pressure
- Improved circulation
So in order to make things even more simple for our readers, we decided to put a few stretching exercises below that will help you stay sharp, healthy and elastic:
Sit on a chair with your feet on a towel on the floor, then crumple up the towel with your toes and try to lift it up. Once you manage to do so, count to 10 and repeat the exercise with your other leg.
Start off by lying down on your back with your knees bent. Then, bring your right knee near to the chest, hug it and start rotating your leg, doing circles. While doing so, you should point your toes upward and outwards. Repeat a few times before switching legs.
Tip Toe Walking
Walk on your tiptoes for 20 seconds. Repeat this exercise 4 times, with a 10-second pause between repetitions.
Sit down with your left knee bent, before wrapping one end of the exercise band around a chair and the other around your right foot. Then, try to bring your toes together and hold. Repeat this for 10 times before switching legs.
Bend the right leg and place the left one on a chair. From a standing position, raise and lower the right leg, but make sure it is aligned with the foot. Make 10 repetitions, and so the same with the left leg.
The physical therapist David Nolan of Massachusetts General Hospital explains:
“It may have taken you many months to get tight muscles, so you’re not going to be perfectly flexible after one or two sessions. It takes weeks to months to get flexible, and you’ll have to continue working on it to maintain it.”
Yet, note that researchers also maintain that you need to warm up the muscles before you stretch them, in order not to hurt them. Nolan adds:
“When everything is cold, the fibers aren’t prepared and may be damaged. If you exercise first, you’ll get blood flow to the area, and that makes the tissue more pliable and amenable to change.”
As soon as you warm up, do these 5 exercises and you will relieve back pain and prevent numerous other issues and pain in the body!
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