First of all, let’s figure out two main points. What is stretching for? Can you make your own productive and healthy stretching routine?
As we grow older, we are all become less flexible, so the risk of injury during sports increases. And only stretching exercises can keep all the muscles of the body in tone. That’s why today stretching is an incredibly popular activity, both in special studios and among home athletes. Daily stretching routine is just necessary for those who dance, build the body’s musculature or dream to improve results in their favorite sport.
Stretching Routine for Beginners
Full body stretch routine brings incredible benefits to the whole body, prevents salt deposits, the development of varicose veins, obesity and other major ills of our century. Stretching can improve blood circulation, oxygen supply to the brain due to the correct respiration and bring a sense of calm after a busy day. Cancer, spine injuries, joint pathology, postoperative period, cardiovascular disease, and inflammation (accompanied by fever) are the contraindications to stretching routine exercises. It is worth consulting a doctor before you start a stretching routine. Regularity and fluidity are the main things in a full-body stretching routine. Experienced trainers advice to include daily stretches in your everyday life for half an hour daily. Classes do not require special equipment, so you can start stretching routine for beginners at home.
Stretching Exercises for Beginners
Only a preliminary warmed up body will be loadable without pain, so before basic stretches you need to jump a little, dance or do some aerobic exercises. It is necessary to stretch all muscle groups from the neck and down to the feet. 15 minutes is the optimal time for “warming up”.
- Sit on the floor with your feet tucked under you and your buttocks on your heels. Bend forward and stretch so that the shoulders and the head are as close to the floor as possible. Extend your arms forward. Stay in this stretching poses for a few seconds, then take the starting position. Repeat 15 times.
- Starting position is the same, but your feet are apart and your buttocks are on the floor between them. Slowly and carefully move the feet to different sides at the maximum angle. The back should remain straight. Repeat 15 times.
- Do a wide lunge forward from a standing position, so that one of the legs is bent at an acute angle, and the other is straight. Shift the weight of the body forward, and stay in this position for a while. Repeat 5 times for each leg.
- Lunges to the sides. Try to sit on the leg as deep as possible, while taking a wide step to the side. After a little “springing” slowly put the weight on the other leg and stretch it.
- Sit on the floor with legs stretched forward. Slowly bend over to your feet and try to pull up as close as possible. It is better to do 10 approaches, while holding on as long as possible.
- Starting position is the same. Grab one leg with your hand in the foot area and pull it to the face, as close as possible. Both legs and the back should remain straight. Hold for about 30 seconds and then repeat the exercise with the other leg. Repeat the exercise in 5-10 sets.
- Initial position is sitting on the floor with legs apart. Put one leg on the thigh of the other, touch the foot of the other leg (it remains extended) with the tips of your fingers and stretch your chest down. Stay in the bend for a while, then repeat the exercise with the other leg. Repeat the exercise in 5-10 sets.
- Initial position is sitting on the floor with straight legs stretched forward. Bend your knee, put one leg over the other and put it on the foot. Then bend towards the straight leg, fix the position for 30 seconds and return to the starting position. Then do the same with the other leg. 5-10 approaches.
- «Butterfly». If you’ve ever tried yoga, this position will be familiar to you. Sit on the floor with your feet together in front of you; knees apart as much as possible. Bend down, fix and go back – 15 sets.
10. The initial position is sitting on the floor with one leg straightened and the other one straightened and bent at the knee. Keep the foot of the stretched leg straight and the foot of the bent leg against the thigh. Bend to the straight leg, fix it, then lean forward and hold in this position. Repeat the same with the other leg. All together – 10 sets.
I highly recommend you to start your morning workout routine with this stretching program today so that in a week you can see the first results. And besides, it’s a good way to keep your body more healthy!
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.