This article talks about exercises to loosen your whole body and prepare it well to build muscles, increase strength and feel great.

 Professional sprinters sometimes spend an hour warming up for a race. Even if you’re not an athlete, including stretches in your daily routine has many benefits. Not only can stretching help you avoid injuries, it may also help slow down age-related mobility loss and improve circulation.  

What are the benefits of stretching?

 Stretching regularly can have benefits for both your mental and physical health. 

Here are some stretching benefits:

 

1. Decreasedinjury risk

Regular stretching may help reduce your risk of joint and muscle injuries.

2. Improved athletic performance

If you are an athletic just focusing on dynamic stretches before exercising may improve your athletic performance by reducing joint restrictions.

3. Relaxation

 Many people find that stretching with deep and slow breathing helps promote feelings of relaxation.

When to stretch

There are many ways to stretch, and some types of stretches are better at certain times. 

Two common types of stretches include:

1. Dynamic stretches

Dynamic stretching involves actively moving a joint or muscle through its full range of motion. This helps get your muscles warmed up and ready for exercise. 

2. Static stretches 

Static stretching involves stretches that you hold in place for at least 15 seconds or longer without moving. This helps your muscles loosen up, especially after exercise.

How to do a full-body stretching routine

When putting together a full-body stretching routine, aim to include at least one stretch for each major muscle group in your body.

You may find that certain muscles feel particularly stiff and need extra attention. For example, people who sit a lot often have tight muscles in their neck, hips, legs, and upper back.

Full body daily stretching routine

People can start this routine at the top of the body and gradually work down to reduce the likelihood of missing major muscle groups.

Beginning a daily stretch routine may seem daunting, particularly for those who already have a busy schedule. However, it only requires a person to set aside 10–15 minutes each day. Many people choose to fit this in first thing in the morning or just before bed.

1. Neck roll

• Stand up straight with the feet shoulder-width apart and the arms loose.

• Dip the chin slightly toward the chest.

• Gently roll the head in a clockwise motion for 1 rotation, taking about 7 seconds.

• Rest for 5 seconds, then roll the head anticlockwise in the same motion.

• Repeat 3 times. 

2. Shoulder roll

• Stand up straight with the arms loose.

• Without bending the arms, slowly raise the shoulders and then roll them back in a circular motion.

• Roll the shoulders backward 5 times and then reverse the movement, rolling them forward.

• Repeat the sequence 2 times. 

3. Behind-head tricep stretch

• Extend the left arm straight upward, with the elbow close to the head.

• Bend the left elbow so that the left hand drops behind the neck.

• Using the right hand, hold the left upper arm behind the elbow and gently press down, pushing the left hand farther down the back.

• Hold for 10 seconds, then rest for 5 seconds before repeating with the right arm.

• Repeat 2 more times.

4. Standing hip rotation

• Stand with the feet shoulder-width apart and place the hands on the hips.

• Slowly move the hips forward, then rotate them clockwise for 3 rotations.

• Bring the hips back to the centre and then repeat the movement anticlockwise.

5. Standing hamstring stretch

• Stand up straight. 

• Keeping the right foot flat on the ground, bend the right knee slightly and extend the left leg forward.

• Flex the left foot, with the heel on the ground and the toes facing upward.

• Place the hands on the right thigh and lean slightly forward, raising the left toes.

• Hold for 20 seconds, then rest for 10 seconds.

• Repeat the movement with the other leg.

• Repeat the entire sequence 3 times.

6. Quadriceps stretch

• Stand upright. 

• For balance, hold onto a solid structure or wall with the right hand.

• Keep the right leg straight with the foot flat on the ground and bend the left knee, bringing the foot up behind.

• Take the foot with the left hand and gently press it toward the left buttock, keeping the hips and knees in line.

• Hold for 30 seconds.

• After 20 seconds’ rest, repeat with the opposite leg.

• Repeat the entire sequence 3 times.

7. Ankle roll

• Stand with the left foot flat on the ground and the right heel raised so that the pressure is on the toes.

• Keeping the toes on the ground, roll the right foot in a clockwise direction for 10 rotations, then repeat anticlockwise.

• Switch to the left foot and repeat the exercise.

8. Child’s Pose

• Child’s Pose, a yoga position, can be a relaxing way to end a stretch routine.

• Kneel with the toes pointed back, so the tops of the feet lie flat along the ground

• Sit back against the heels.

• Push the buttocks back and lower the chest toward the floor, sliding the arms forward.

• Hold the stretch for 30 seconds and repeat 3 times, with 10-second rest periods between the stretches.

 Safety

Always be cautious not to lock the joints during a stretch. Doing this can cause hyperextension, where the joints extend beyond their normal limits, increasing the risk of injury.

If a stretch is painful, do not force the movement. Instead, stop and rest to avoid the risk of a sprain or strain.

Avoid bouncing during stretches, as this can increase the risk of injury. It is important to keep good posture during each stretch.

When to see a doctor

If a person performs stretches correctly, they should not cause excessive discomfort. A person should see a doctor or physical therapist if stretching or exercising is causing pain.

For people with conditions that cause chronic pain, a doctor or physical therapist may help devise a personal exercise program to reduce discomfort.

Anyone who is unsure about what stretches to include in a routine, or how to perform them, can check with a professional.

A daily stretching routine can have physical and mental benefits for people of all ages. Stretching keeps the muscles loose, which lowers the chance of sprains and strains. People should see a doctor or physical therapist if stretching causes pain, as this may indicate an underlying problem.