Stretching can seem like a chore but a lot of people don’t understand the importance of it. If your priority is always to get a cardio, interval or a weight training session in because of time then let me tell you this could be where you could have been going wrong and stretching can change the way you approach your fitness forever! Your training will improve from regular stretching, your body will feel free of tension and be more capable to perform certain moves that may be required of you in workouts as well as in general everyday life. Regular stretching can prevent you from many problems in the future and especially with back pain.
Stretching will increase the range of movement at your joints, release tight muscles and keep connective tissue pliant creating balance in your body. Be careful stretching because it can caused pinched nerves, visit https://neuropathyreliefguide.com/ if you happen to have any nerve pain. This means lengthened and lean muscles and a healthy supple bod. I also believe there is a relationship between a flexible mobile body and the mind. If you body is free of tension then so your mind will be.
I know it can be hard getting to an extra yoga or Pilates session so here are my favourite stretches that you can do at home easily to start or end your day. Hold each stretch for 20-30 secs and ease in and out of the stretch if it’s really uncomfortable. Do each one once a day and if you really want to see improvements in your flexibility then 2-3 times a day.
Stretch your way to a happier healthier body!
Stretching Your Hip Flexors
Ensure that both your hips stay on the same level. If your back knee causes you pain then place a cushion underneath it or alternatively tuck your back toes under and lift the knee off the floor.
Stretching your quads
To get the best stretch with this one, focus on tucking your pelvis under you and pushing your thigh back so that your knees are level. Keep your naval pulled into your spine to support your back.
Stretching your hamstrings
Bend and stretch your knee to ease in and out of this stretch, and you could also point and flex your foot to change where the stretch is on the back of the leg. If laying on your back, make sure your bottom stays down.
Stretching your gluts
Keep your hips on the same level for both of these stretches. The one laying on your back, called the pretzel stretch, is most modified and the pigeon stretch on your front is more advanced so build up to this one.
Stretching your Inner Thigh, Spine and Hamstring
Make sure your knees point up to the ceiling and your bottom stays down. Breathe in and then as you breathe out try to get a little bit lower by creeping your hands forwards. Be patient with this one.
Stretching your Chest and Shoulders
Shine your chest up to the ceiling, don’t just crease your neck backwards as this could cause problems. Roll your shoulders back and down and move the arms as far behind you as you can.
Forward bend to stretch your Spine and Hamstrings
Keep your knees soft throughout but pull up your knees. Go as far as you can by rolling the spine down then allow your pelvis to rotate to get you a little bit lower. You can bend the knees a little more but work to straighten them in time.
Stretching your neck
Be gentle pulling the head over to your ear and draw the opposite shoulder down to create more of a stretch.
I wrote this as a guest post for www.proteinandpearls.com, a fabulous healthy lifestyle blog by three fabulous fit and lovely ladies who came to my Mat Moves Pilates class in London. Read their review of my class here!
My class is 12:15-1pm every Wednesday lunchtime in Liverpool Street, London- send me an email and quote this blog post to come along to try this class for free.
Love, Lottie x