Your muscles feel sore. Your body is stiff. There might also be pain because of the stiffness in the muscles. Naturally, your range of motion is also affected.
If you can relate to this problem, then it is very likely that you are not getting enough stretches in your body, even if you are exercising otherwise, especially if you are exercising.
Having a good stretching routine is vital for keeping your muscles moving. It helps in improving the range of motion as well. Stretches also prevent the risk of injuries like sprains and strains, that otherwise have you running for Best Orthopedic doctor in Karachi.
Moreover, a good stretch can also soothe the muscles, preventing the issues that otherwise cause ache. Stretching also is good for improving comfort as well as mobility.
Stretching routine to get your started
A good stretching routine targets all the major muscles of your body. Taking very little time, these stretches can be done from literally anywhere. While most people like to do these stretches after waking up, so the body is ready for the rest of the day, you can fit these wherever it is more convenient for you.
Some stretches that you can take up include:
Originating from yoga, child’s pose helps give your back a good and wonderful stretch. To do it, get on all fours. Then, push your hips back as you move your body towards your feet, extending your arms as your forehead almost touches the ground. It will look as if you are prostrating. Try to hold the position and repeat for a few rounds.
We borrow yet again from yoga to do this stretch. It gives a good workout to your lower back muscles and may help with pain therein as well.
For this pose, lay down face first on the floor. Then, lift your shoulders up, using your wrists. Your toes should be pointed towards the floor. As you lift, naturally, some of your back will also be lifted, but try to keep your thighs resting on the floor. This will help in focusing the stretch to the lower back and the glutes.
Cat and cow pose
Another one of the effective yoga stretches is the cat/cow pose. It also is great for the neck and the back. For it, get on all fours. Then, lift your neck up towards the ceiling, and drop your belly down. Your glutes will also be lifted. Hold, and then do the opposite; drop your face down and curve your spine outwards.
Stretching the neck is vital, especially if you have stiff neck muscles. Often, people who use technology, whether it be computers or phones, suffer from what is known as the tech-neck. In such instances, it is pertinent that you cater to the wellbeing of your neck.
To do a neck roll, stand with your feet slightly apart and arms by your side. Then, dip your chin to your chest, and then move it in a clockwise direction, as if you are drawing a circle from your head. Once completed, go in an anticlockwise circle. Repeat for a few times at least.
Knee to chest stretch
Helping your glutes, and back, this stretch involves first laying down on a flat surface. Then, bring your knee up, and hug it to your chest. Hold the position for a few seconds, and then move your leg back. Switch to the other leg now. Continue for a few reps.
Word of caution
Stretches are not high impact, so are mostly easy to do. However, there is still a chance that you don’t do the stretch right, which can then lead to injury. Moreover, those with health conditions, especially those that affect the musculoskeletal system, should first consult their doctor or physiotherapist via oladoc.com before taking up a stretching and exercise routine.