Everyday stretching exercises to feel good

Good flexibility is something everyone needs for greater mobility and better posture. Regular stretching is more effective in preventing injuries and also improves sports performance. Flexibility is a component of fitness and stretching increases our flexibility. When we increase our flexibility, we help to increase our overall level of fitness and we may possibly increase other aspects of fitness such as muscular strength and endurance. You can do simple stretching exercises daily at home and gift your body flexibility. Do them after your morning shower to get you started and again just before bed to relax.

Top 10 stretching exercises that you can do daily.

Straighten both your legs and relax, then pull your left leg toward your chest. Keep the back of your head on the mat, if possible, but don't strain. Hold for 20 seconds. Repeat with your right leg.
Straighten your arms and legs. Point your fingers and toes as you stretch as far as you can, then relax. Hold for five seconds. Do twice.
Stand a little away from a solid support and lean on it with your forearms, your head resting on your hands. Bend your left leg and place your left foot on the ground in front of you, leaving your right leg straight behind you. Slowly move your hips forward until you feel a stretch in the calf of your right leg. Keep your right heel on the floor and your toes pointed straight ahead. Hold for 20 seconds. Do not bounce or hold your breath. Repeat with your left leg.
Place a hand on the side of your head and breathe in. The hand is used only as a guide and does not drive the motion. Active the opposing scalene muscles by flexing the neck to the side until you reach your barrier. Once your barrier has been reached, gently pull and hold for two seconds while breathing out, then return to neutral (the starting position). Repeat 10 times.
Breathe in and place your hands in a position like you're under arrest. Pull your shoulder back and breathe out, extending the elbows and contracting the muscles in the back (rhomboids, middle trapezius). When you reach the end point, lift your shoulders at a 45-degree angle to target the pictoralis minor. Hold for two seconds and release back to neutral. Repeat 10 times.
Sitting down, take a deep breath. Don't lean forward. Keep your back straight and tighten your stomach. Breathe out, raise one arm above your head to maximum range, pointing your fingers upwards, and bring the other arm backwards to the maximum point as a counterbalance. The anterior deltoid is the prime mover here. Hold for two seconds. Repeat 10 times on each side.
Sitting in a neutral position, breathe in and lift your heel into your bottom. Keep your back straight and your stomach tight. Extend the hips using the hamstring and the gluteals (buttock muscles), which are driving the movement; the hand is merely a guide. When you reach your barrier, use your hand to pull through the barrier to the point of light irritation. Hold for two seconds and release back to start. Repeat 10 times.
Rest one knee on a cushion. Your back should be straight and your stomach tight, with your pelvis in a neutral position. Place one hand on your hip and the other on your knee. With shoulders and arms relaxed, take a deep breath. The driving force of this stretch is the opposing muscle in the gluteus maximums. Tighten your buttocks to extend your hip and push forward from your hips. Keep your hand passive until your reach your barrier, and then use it to push through to a point of light irritation. Hold for two seconds and return to neutral. Repeat 10 times.
Stand in a doorway and place your hands about shoulder height on either side of the doorway. Move your upper body forward until you feel a comfortable stretch in your arms and chest. Keep your chest and head up and knees slightly bent. Hold for 15 seconds.
Hold the top of your left foot (from inside of foot) with your right hand and gently pull, heel moving toward buttocks. Hold for 20 seconds. Repeat with your right foot. Breathe deeply.

Benefits of stretching:

Stretching can ease repetitive stress syndrome.
Stretching keeps our joints more limber.
Stretching can help us find muscle imbalances.
Stretching can be a great stress reliever.
Stretching more often can help us to relieve muscle tension, prevent stiffness, injury and overuse syndromes.

Stretching Tips:

Breathe deep: Make your stretching even more relaxing and pain relieving by working in elements of meditation.
Unclench your stretch: Stretching should relax all of you. Don't let your jaw, shoulders, hands, and feet tense up during your routine.
Get an extra stretch: Stretch until you feel a gentle tug in the muscle. But if you feel limber enough to push a little farther, stretch another fraction of an inch after you've held for 15 seconds, then hold for another 15 seconds. This extra push, helps promote flexibility faster than the first stretch alone.
Do it regularly: Even if you don't do other aerobic or strength exercises, it's worth stretching every day: Lengthened muscles only keep their newfound flexibility for a day or less.

So if you want to keep yourself fit and fine without dedicating more time. Start stretching exercises daily. They are simple, less time consuming and result is something you will love to do.

(Sources: active.com, rd.com, bottomlinesecrets.com, womenfitness.net)

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