The daily ten-minute stretching routine will ensure that your muscles becomes more and more elastic and supple and joints more mobile. The increased suppleness will improve your posture and help prevent stiffness and injury.

Let’s start with the stretching exercises now.

I. Front Of Thighs (Stretching exercise for upper legs)

• Holding onto the wall or a chair, you need to lift your right knee in front of you. Meanwhile soften the knee that is supporting your weight.
• Take hold of your right ankle with your right hand and allow your knee to lower until the thigh is vertical and your knees are side by side, and continue to hold the stretch. This may cause some pain in the beginning and may look like impossibility but will be easy as you regularly practice.
• Repeat on the left.

Note: Make it a point to pull in your abdominal muscles and tilt your pelvis forward as you ease your foot up.

II. Back Stretch (Stretching exercise for the lower spine)

• Get on your hands and knees on the floor, with your hands placed in line with your shoulders, fingers pointing forward and your knees should be hip width apart.
• Pull your abdomen up towards your spine and curve your back. Hold up for up too 10 seconds and then relax your back.

Note: During first step when you take your position, keep your head aligned with your spine and look at the floor. Also tilt your pelvis as you curve your back and lastly try keeping your hands under your shoulder.

III. Back of the Thighs (Stretching exercise for the upper legs)

• Sitting on the edge of a chair, place one foot flat on the floor. Now, extend the other leg in front of you, with your heel on the floor.
• Placing your hands on your thigh, lean forward from the hips and you will feel the stretch in the back of the thigh on the straight leg. Repeat this stretch on other side now.

Note: Keep your spine straight and your shoulder square.

IV. Front of Chest (Stretching Exercise for your chest and shoulders)

Sitting upright on the chair, place your hands on your lower back. Squeeze your elbows towards each other behind you while lifting your chest up and forwards. You will feel the stretch in the chest and front of the shoulders.

V. Calf Stretch (Stretching exercise for the lower legs)

Stand with your feet under your hips. Take a step back with a left leg, placing the foot flat on the floor. Bend your right knee over the toe. Then place your hands on the right thigh for support. Make sure your left foot faces forwards and the leg remains straight. Repeat the same way on the other side.

Note: You will feel the stretch in your calf muscle of the leg that is in front.

VI. Neck Stretch (stretching exercise for the neck and shoulders)

Sit very comfortably on an upright chair. Reach your left hand behind you and grasp the back of the chair seat, right behind your left buttock. Slowly tilt your head towards the right shoulder. You will feel the stretch on the left side of your neck. Repeat the same way on the other side.

Note: This is a very easy and effective stretching exercise. Adopt a balanced and solid sitting position.

VII. Arm Stretch (Stretching exercise for the upper arms and shoulders)

Sitting upright on the chair, imagine you have an itch between your shoulder blades and attempt to reach it with your right hand by lifting your arm above your head and bending the elbow. Use your left hand apply gentle pressure to the upper part of your right arm. Repeat the exercise on other side now.

VIII. Inner Thigh Stretch (Stretching exercise for the upper legs)

Sitting upwards towards the edge of a chair, position your thighs as far as apart as they will comfortably go. Hold on to the inside of the thighs and ease the knees apart from each other further. You will feel the stretch on the groin and on inside of your thighs.

Note: Try keeping your feet flat on the floor.

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It is advised that you should always do a thorough warm-up before starting with stretching exercise. Also, move into each stretch position slowly and gently until you reach a point of mild tension. Breathe out as you start the stretch but breathe normally as you hold it.

Your suppleness changes from one day to next, depending on various factors such as mood, motivation, physical tension, warm-up routine, emotional tension, temperature and muscle fatigue and soreness. So even if you have done a particular stretching movement before, never force it if it seems difficult. Stop at once if you feel any pain.

You can even alternate some of the strength building exercise with these stretches in order to give your muscles time to recover and ease tension that might otherwise build up in the muscles. Please note that all the stretches should be held for approximately 10-15 seconds only.

Lastly, if at any stage you feel any difficulty, it is advisable that you contact your trainer for physical assistance. Till then take care and have a Healthy Body and a Healthy Mind