Flexibility is an important part of physical health which often gets ignored. It would be much more difficult to perform daily activities without the ability to turn over, twist, and squat. Stretching improves performance in work and sports while controlling injuries and reducing muscle pain.
You can significantly improve your flexibility and range of motion by following simple stretches in your daily routine but ignoring the body’s flexibility can result in stiffness and aches. In short, it will make our daily activities even harder.
Why Flexibility Matters
Flexibility isn’t just about being able to touch your toes. Flexibility is all about how well your joints move and muscles stretch. Here’s why body flexibility is important:
Body Postures
Bad posture and twisted body are the result of tight muscles. With the help of daily stretching, you can extend tight muscles and maintain the opposite ones.
Painless Body
Lower back and shoulder pain is the result of the stiffness. Regular stretching increases blood flow in muscles and reduces pain.
Body Performance
Daily walks and workouts increase body flexibility. It allows your joints to move better, improving your performance in physical and work activities.
Prevents Injuries
Stretching keeps your muscles loose and lowers the risk of injuries. Unlike, the tight muscles often hurt and movement becomes harder.
Energetic and Stress Relief Body
Stretching improves blood circulation, and energy levels throughout the day, while tight muscles often hurt and make you tired. Stretching calms your mind and makes you feel more relaxed and less stressed.
The Daily Stretch Routine
Having a flexible body is a blessing and maintaining a flexible body requires daily stretches. Here’s an easy and flexible daily stretch routine, you can perform in the morning, before bed, or during work breaks at your convenience.
Neck Rolls
Neck roll is an easy exercise to reduce neck pain and increase the range of motion. Here’s how you can perform neck rolls:
- Slowly begin with your head down.
- Roll your head towards the right, back, left, and front.
- Repeat the roll towards the right thrice.
- Finish three set rolls towards the left.
Shoulder Rolls
Shoulder exercise helps to reduce shoulder pain. During this make sure to keep your back straight and breathing normal. Here’s how you can perform shoulder rolls:
- Stand with your feet shoulder-width apart and arms at your sides.
- Rotate your shoulders forward in big circles.
- Then, rotate your shoulders backward in big circles.
- Repeat the procedure thrice.
Arm Circles
Arm circle helps to reduce the pain, we often feel in our arms after sports. Here’s the correct way to perform Arm Circles.
- Stand up straight with your feet shoulder-width apart and your arms stretched parallel to the floor.
- Keep your back straight and make small circles with your entire arm,
- Now, you should feel stretch in your arms (the back of the upper arm), while increasing the size of the circle. Note keeping your movement is essential.
- Continue the procedure for 10-15 seconds, then reverse the direction.
Chest Opener
We often feel pain in our backs, shoulders, and bottom of the skull. This pain can be reduced if we follow chest opener exercises daily.
- Pick up any towel and roll it up. It should be long enough to support you from head to buttocks. If you don’t have one, use a bath towel or two rolled along the long side.
- Place the rolled towel on a smooth surface of your house.
- Lie on your back on the towel so it runs along your spine. Your head and the area between your buttocks should be supported.
- Place your arms between 45 to 135 degrees and rest your arms on the floor at your sides.
- Now, bend your knees for a few breaths, then straighten them if comfortable. Keep them bent if straintening isn’t comfortable.
- Stay in the position for 5 to 10 minutes to relax your shoulders. Start with a couple of minutes and gradually increase the time.
Standing Quad Stretch
Standing Quad Stretch helps to maintain the flexibility. Here’s the right way to perform it.
- Stand vertically with your feet together.
- Raise the heel of one leg behind you and pull it towards your back with your hand.
- Continue pulling until you feel a stretch in your quad, but stop if it becomes painful.
- Hold the procedure, then switch to the other leg.
Standing Hamstring Stretch
Standing hamstring stretch provides the deeper stretch. Beginners should perform this exercise with caution and using the correct procedure. Here, is the right way to achieve it:
- Extend one leg by placing the heel on a slightly raised surface, like a stair or curb.
- Keep your spine straight and bend your back to bring your chest toward your thigh.
- Slightly bend the knee of the other leg.
- Hold the procedure for 10 to 30 seconds.
- Repeat this stretch 3 times for each leg.
- Make it a habit to perform this exercise twice a week.
Downward-Facing Dog
If you have ever been to a yoga class you must have listened to downward-facing dog stretch. This exercise can be useful for physical therapy. Here is the correct way to perform it:
- Get into a comfortable position (Using a yoga mat can make this more comfortable) on your hands and knees.
- Lift your knees off the floor and push your hips back and up toward the top.
- Stretch your chest toward your feet, bringing your head between your arms while keeping your arms straight.
- Relax and take a few deep breaths.
- Repeat the procedure.
At One Physio and Mobility, we understand having the perfect routine for flexibility exercise is challenging, but taking time from a busy schedule and making minor efforts for your body flexibility is a win for you!