6 Top Body Stretches to Increase Flexibility

• Dr Renu Gautam

6 Top Body Stretches to Increase Flexibility

Stretching is primarily meant to strengthen and stretch your muscles and prevent tears and other muscle damage. As a result, your muscles will be able to support your weight rather than allow it to fall on your joints. When your muscles get tired, it can cause joint pain, strains. Fractures, dislocations, and other injuries. You can reduce the risk of injury and pain by stretching after exercise or every day.

Based on your previous exercise routine, different stretches are more beneficial. For example, if you are doing any cardio like running or walking, your legs will need to be stretched. Likewise, your arms will need more stretching if you lift weights. If you feel tight or sore, you need a physiotherapist here Sarwarpro provides the best physiotherapist near you at your home. in your muscles, you'll be able to tell which part of your body needs to be stretched.

Learn more about the importance of stretching, incorporating it into your daily life, and which movements will help maximize your efforts. If you feel any of the below stretches are too painful, you may have an injury. Therefore, it's best to consult a doctor before you continue stretching.

Standing Hamstring Stretch

Standing straight up with your arms at your sides, keep your arms in front of you. Reach toward the ground by bending forward towards your waist. As you exhale, lean forward and reach. Your Flexibility will determine whether your fingertips touch the ground or not. That's fine. The stretch will be felt in your back or hamstrings. You can hold this position for up to 30 seconds.

Piriformis Stretch (Hip Rotator)

The piriformis, a deep muscle in the inner hip rotator, allows for more movement in the hip. Although the muscle is very small, it can do a lot of work and irritate your sciatic nerve.

Place both your legs on the ground and stretch them out in front of you. Cross your left leg over your left and place your foot flat on the floor. Your body should be turned to the right. Place your right hand behind you on the ground, with your left elbow on your right knee. The stretch will be felt on your right side, up to your hamstrings.

If you feel pain in your back, don't twist too much.

Frog Stretch

The frog stretch targets the hips, which can tighten as you sit or cross your legs throughout the day. This causes lower back pain. This stretch will reach hard-to-reach areas to keep your hips and groin limber.

Begin on your fours and move your knees further than your hips apart. Next, turn your toes so that your inside feet rest against the floor. Your weight should be shifted in your hips, and your chest should be pressed forward towards the floor. Next, slide your knees aside or rest your forearms on the floor for a deeper stretch. For 20 to 45 seconds, hold the position. Avoid overstretching this delicate area.

Hamstring Stretch

Standing straight up, extend your left leg and bend at your knee. Next, lift your left foot over your right knee. Finally, shift your weight to your hips to stretch your left leg.

This stretch targets an area difficult to reach and can be difficult to loosen.

Shoulder Squeeze

Standing, sitting at a computer, stress, and running can cause tension in your shoulders and back. Bad posture can also lead to tension in the back and cause pain. This will help you release tension from your upper back and reduce tightness caused by poor posture.

Place your feet flat on a hard surface, such as the floor. Reach your arms out and place your hands on the ground. Straighten your arms and squeeze your shoulders together. You will feel the stretch in your shoulders, as well as in your triceps. You can hold for five to ten seconds, then switch sides and repeat it 5-10 times.

Side Stretch

Your core is more important than you think. Your core is involved in almost every movement that you do. This allows you to stay balanced and use other parts of your body. Because your core is constantly working, it needs to be stretched out. This will ensure that your abdominal muscles stay healthy.

Sit up straight and kneel on the ground on your knees. Straighten your left foot and reach it to your side. Straighten your right arm and raise it overhead. Bend your body so that your right arm is facing your left leg. Continue holding the position for 30 seconds, then switch sides.

It would help if you stretched before, during, and after your workout. You will feel warm after the workout, so stretching will help prevent them from getting tight and causing injury. It may seem tempting to finish your workout and go about your day without stretching, as you will feel more flexible and agile. 

However, you'll regret it later when your muscles start to hurt.

Even if you don't have a routine, stretching is important. You use your muscles for all the movements you do throughout the day. Stretching your body helps you stay healthy, reduces pain, and decreases the risk of injury.

Instead, physical therapy is a treatment that can help you get back to your life before your injury. So make an appointment today with Sarwarpro Orthopaedics for relief.