10-Minute Routine That Can Make You Forget About Body Aches
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Mornings are hectic for most of us. And most often we are exhausted even before we leave home for work. However, if we keep aside 10 minutes for everyday stretches, our days need not start like this. Stretching helps relax your muscles, keeps the body flexible, and enhances blood circulation. It also boosts your energy and keeps you fresh and energetic through the day.
Here are 10 simple stretches you can do every morning to feel energized before you start the day. Just remember to breathe in and breathe out while stretching your body and you’re good to go!
1. Stretch Your Neck Gently
With your back straight and shoulders relaxed, gently tilt your head to the left and then to the right, and then slowly bend your head forward and backward. Do this for a few times, taking care that you do not sprain your neck. You can do this either standing or sitting on a chair with your backbone in an upright position. Neck exercises are simple and help loosen your neck muscles and relieve pain.
2. Relax Your Shoulders And Chest
For most of us, our workplace demands that we sit at our desk for at least 4 hours at a stretch. Hence, it is important that we stretch to relax.
With your left hand hold a pillar or a door frame or something firm and heavy that can support your weight. Then keeping your arm straight, lean forward and twist your body completely to the right. Repeat this with your right hand as well.
3. Mobilize Your Upper Back And Shoulders
Sitting or standing in the wrong posture can cause pain in our upper back. To help ease out the pain and flex your muscles, broaden your shoulder to the maximum in either the sitting or standing position. Stretch your arm out in front, holding your hands with palms facing in the outward direction. Hold this position for a few seconds.
4. Stretch Your Arms
Often, we do not realize how rigid our body becomes because of our sedentary work life. But simple arm stretches increase the blood circulation and ease out any pain. Raise your left arm with the elbow up, and touch your back. Using your right hand pull your elbow in. Repeat this with your right arm as well. Do this gently so that you do not pull a muscle.
5. Shoulder Stretches
Take a deep breath and stretch your right hand straight in front. Now, using your left hand, while you breathe out, pull your right arm towards your body. While doing this the right arm should not bend at the elbow. Do the same stretches with your left arm as well. This will help loosen your shoulders.
6. Strengthen Your Back
Lie flat on your back with your arms stretched out. Lift your left leg, bending it at the knee and move it over your right leg, then turn the lower part of your body to the right, while the upper part of the body is as it is. Hold this position while slowly breathing in and out for about 5 times. Repeat on the other side as well.
7. Activate Core Muscles
The core muscles help in keeping our upper body and hip flexible. For better muscular function, stretching the core muscles is good. So, sit on the floor with your legs outstretched. Bend your left leg and cross it over your right leg, then twist your upper body to the left. Breathe slowly for about 5 to 6 times and then repeat on the other side.
8. Side Stretch For Outer Thigh Relaxation
Stand with your right hand on a low table or bed. Place your left leg in front of your right leg with both your feet pointing in front. Lift your left arm straight over your head and bend it towards your right, stretching gently. Hold this position for a few seconds while breathing slowly and repeat on the other side.
9. Hamstring Stretch
You use your hamstrings continuously to hold yourself up straight. Hence, it is important to stretch your hamstring for better flexibility so that you can move your body with ease.
Place your right leg on a chair or your bed, while your left leg is firmly on the floor. Hold the wall or the bed for support if you need it. Keep your backbone straight. Take 5 to 6 slow, deep breaths while being in the same position. Once you are done, repeat the posture on your other leg. If the stretch is too simple, increase the height of the object where you place the leg.
10. Unstiffen Your Quadriceps
Stiff quadriceps result in a backache or knee aches. This simple stretch can help you get rid of unwanted pain!
Stand straight with your legs apart. Bend your left knee. Then with your left hand, hold the ankle and gently pull so that your knee points towards the floor. Make sure that your back is upright while you are doing this. Again, hold this position for a few seconds while you inhale and exhale slowly for a couple of times. And then repeat for the other leg.
Hope these stretches have helped energize you. Do write to us with your feedback!
