While most people do some form of stretching at the gym, I’m here to tell you, you should include stretching in your daily routine.
Not only does stretching feel incredibly soothing, but it also contributes to your overall well-being.
Take 10 minutes to stretch daily and you’ll notice the difference it’ll make. Among the benefits of stretching are:
- Relieves tightness and tension in your muscles.
- Improves flexibility and range of motion.
- Enhances posture.
- Alleviates chronic pain.
- Reduces the risk of injury.
- Boosts circulation.
- Relieves stress.
- Eases headaches.
Your 10-Minute Daily Stretching Routine
If possible, take 10 minutes of your busy schedule to stretch daily. The best time to do this is upon waking up or just before going to bed.
To maintain lean and limber muscles, incorporate the following combination of static and dynamic stretches into your daily routine:
Head roll
Stand up straight with arms at your sides and feet shoulder-width apart. Drop your chin down toward your chest and slowly roll your head to one side, completing a full rotation. Then switch to the other side. Do this 3 times on each side.
Shoulder roll
Stand up, with arms at your sides. Lift your shoulder blades up then roll them back and down. Repeat this 3 times.
Triceps stretch
Stand up straight with feet shoulder-width apart. Extend your right arm in front of you and then cross it in front of your body. Bend your left arm to gently hold your right forearm and guide it closer to your chest. Hold this position for 15 seconds before releasing. Do the same thing on the opposite side.
Standing quad stretch
Stand straight with your feet shoulder-distance apart. Bring your left foot up toward your buttocks and hold it with your left hand. Hold this position for 15-20 seconds, and then lower your foot. Do the same thing on the opposite side.
Standing hamstring and calf stretch
Stand up straight and place your right foot over your left foot. With your left heel planted on the floor, flex your right foot. Lean forward to grab your right toes with your left hand, while placing your right hand behind your back. Hold for 15-20 seconds, then gently return to a standing position. Do the same thing on the opposite side.
Hamstring stretch
Lie on your back with your legs extended in front of you. Bend your right leg, bringing your foot to rest next to your left thigh. Place your hands behind your right thigh. Gently straighten your right leg as you pull your leg toward your body, stopping when you feel the stretch in the back of your leg. Hold this position for 15-20 seconds. Switch legs and repeat.
Child’s Pose
Sit on your mat and then slowly lower your upper body toward the floor. Your buttocks should rest on your heels and let both hands slide forward touching the floor. Hold this pose for 1 minute and release. You can repeat this 2-3x.
Gyms like Goodlife Fitness and Club Fitness have designated areas where you can warm up and stretch. But don’t limit stretching in the gym. Do it every day – at home, in the office or even while you’re out on holiday.
Here’s a 15 minute full body stretching tutorial: