After a good few hours of lying in the same position in bed, your muscles need a good stretch! This will help to improve brain activity and decreases aches and pains. It also boosts circulation and digestion.
Run through these quick and easy stretches for every muscle.
1) Neck rotation
Slowly roll your head in a circular motion from shoulder to shoulder 5 times clockwise and 5 times counterclockwise.
Elderly people should not go to extreme positions.
A person with cervical spondylosis should avoid practicing it during acute pain.
These practices release tension (accumulated especially after prolonged work at a desk), and also heaviness and stiffness in the head, neck and shoulder region.
2) Shoulder Stretch
Stand shoulder-width apart, raise your right arm to shoulder height, and move it across the front of your body. With your left arm pull the right arm as close to the chest as possible and hold. Switch arms and repeat.
Incorporating shoulder stretches in your exercise routine can increase the flexibility of your shoulder muscles and improve your range of movement as well.
3) Triceps Stretch
Keeping feet shoulder-width apart raise your right arm over your head. Bend your elbow so that your right hand is reaching for your left shoulder. Use your left hand to pull back on your right elbow. Hold and switch arms.
Since these muscles extend to your chest, back and shoulders, regular stretching will protect the entire torso against injury and improve circulation, flexibility, posture, increase joint mobility and relieve stress.
4) Butterfly Stretch
Sitting down, take both feel and align your heels and feet so that they’re touching, then gently press down on your thighs with your elbows until you feel your groin area being stretched out.
Improves flexibility of the inner thigh adductor muscles. The butterfly stretch also opens the hips, which can become tight from sitting for long periods. This stretch is appropriate for pregnant women and can help build the flexibility needed for labor and delivery.
5) Cat-Cow Strech
Slowly alternate your spine from cat position to cow position. Hold each position for 5 seconds before alternating. Repeat this morning stretch 10 times slowly.
Improves posture and balance. Strengthens and stretches the spine and neck.
Stretches the hips, abdomen, and back and increases coordination.
Creates emotional balance and relieves stress and calms the mind.
6) Runner’s Stretch
Sit down with one foot tucked in while the other is facing straight forward. Lean forward with your arm extended trying to grab your foot. If you cannot grab your foot, lean forward until you feel your hamstring stretching.
BENEFITS: Stretches the hamstrings, calves, and groin. Stimulates the abdominal organs. Releases tension in the lower back. Strengthen the quadriceps.
7) Standing Side Stretch
Standing straight up grab one hand over your head with the other and gently lean to each side while pulling on your hand slightly to engage your muscles between the ribs.
Standing side bend increases the flexibility of the spine and rib cage. This exercise promotes a better posture. Lose love handles and improves core body strength.