The muscles and tissues in our body are the perpetuators of movement & motion of our bodily parts.
These Muscles are designed to stretch and compress. But what Happens when they aren't stretched enough for a long time? They loose an amount of their elasticity and hence in other words, become stiff.
Stiffness in Muscles is one problem, that restricts Motion, the other problem is when the Muscle faces a need to quickly flex. Like when you are trying to catch a ball and you jump. When you dodge something and initiate a quick motion. You stretch your hands to reach something. You slip on a surface and your leg stretch out to avoid the fall. You resume sports after a hiatus.
Post the above mentioned situations, where muscles are rapidly stretched or compressed, it leads to sudden jerks and hence muscle tears.
These tears are painful and in worst case scenarios, could take a very long time to recover from.
To avoid these situations, Sports players usually perform various warm ups, before their training or game and Stretching exercises post the activities.
Below is a 10min daily routine for you to Warm up to better the blood circulation through out your body, better your cardiovascular health and also keep your Muscles and Bones fit!
Arm Rotations:
Helps improve the blood flow to your shoulders, rotator cuffs and trapezius muscles(back of the neck ), Warms up all of them at the same time. Helps avoid shoulder injuries and also helps in recovery from existing damages!
Single leg Hip Rotation:
You can do this lying on the floor if balance is a problem. However keep practicing to improve your balance.
Spot Jogging:
Start off with Spot Jogging for 2 mins. Below is a demo Video:
Surya Namaskar:
One of the gifts to the World by Bharat/India. Follow all the steps in the below Video and that's one Exercise, that combines Stretching and resistance very gracefully. This is a must for people who have less time on hand and can't dedicate to a gym membership.
Bonus Stretch Exercise : The Bridge
A fantastic stretch workout, that you ca do twice daily. First in the morning and before bed. Absolutely vital for your spine health as it stretches your spinal erectors and relaxes them and also stretches your core muscles in the abdomen area.
Beginner:
Advance:
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