If the weather feels too challenging to get out and about, you can still keep your body fit and strong with a daily routine of stretches. It’s easy to overlook the need to move and stretch our bodies, when we spend a lot of the time indoors. Yet just a few minutes a day can make all the difference, supporting you to stay flexible and ready for the great outdoors when the warm weather finally arrives! In this blog we share the benefits of stretching and five simple stretches to stay flexible.
Five benefits of stretching
1. Builds your flexibility
Flexibility is fundamental to your overall health. A flexible body will support you to keep mobile and active, and perform daily tasks such as bending and reaching overhead with ease. A recent study showed that a stretching routine supports an increased range of motion.
2. Increases circulation to your muscles
A regular stretching routine has been shown to support good circulation. This, in turn, helps muscles adapt to increasing activity, such as taking up a sport again or training for a run.
3. Improves your posture
In a recent study, it was found that a routine that includes both stretching and strengthening certain muscle groups helps to reduce musculoskeletal pain and support overall balance and alignment. This in turn can improve your posture and prevent possible injury.
4. Relieves stress and tension
Feeling stressed? Then your muscles are likely to be too tense. They tighten in response to stress or anxiety. Common areas to hold tension include your neck, shoulders, and upper back. Notice where you hold stress in your body and stretch those areas out regularly.
5. Promotes calm and relaxation
Regular stretching can help bring a feeling of calm to your mind. Focus on breathing and mindfulness as you stretch, to give you a break from whirring thoughts and worries.
Our five top stretches
These are our top five stretches to help you stay strong and flexible. They are all simple and can be done at home easily and quickly, with no equipment needed.
Taken together, the stretches work all the major muscles of the body. Avoid any exercises that feel painful or uncomfortable, and don’t push your body too hard. These stretches should all feel good! If in doubt, come in to see one of our osteopaths for a check-up before you start.
Runner’s Stretch
The Runner’s Stretch focuses on the lower body, especially the hamstrings and hip flexors. Lower back pain may originate in tight hamstrings, which may be worse if you spend a lot of time sitting at a desk.
- Stand with your feet hip-width apart.
- Stepping back with your left leg, place both hands on the ground on either side of your right foot, about shoulder-width apart.
- Lower your hips till you start to feel a stretch in the front of your left hip and leg. Hold this position for 30 seconds.
- Slowly straighten your front leg, keeping your hands planted on the floor. IF you can’t get your leg straight, that’s fine! Hold for 30 seconds.
- Repeat on the other side.
Forward fold
This full body stretch is great for those who spend a lot of time sitting at a desk. It will stretch your legs and hamstrings, while also opening up the muscles across your chest and shoulders.
- Stand with your feet hip-width apart.
- Reach your hands behind you to meet behind your buttocks. If you can, interlace your fingers.
- Keeping your back flat, gently bend forward from your waist, while moving your hips backwards. Feel the weight shift into your heels and a stretch down the back of your legs.
- As you bend forward, keeping your arms straight, allow gravity to pull your arms over your back. Just go as far as you comfortably can and hold for 30 seconds.
Seated back twist
Don’t do this one if you have any pre-existing back pain or spinal issues – check with our osteopaths first if you’re not sure. Otherwise, spinal twists are great to release tension and keep your back pain-free.
- Sit on the floor, and cross your legs, keeping your left leg on top.
- Cross your left leg further over your right leg, putting your left foot on the ground by your right knee. Your left knee should be pointing upward.
- Gently twist your shoulders toward the left. Push against your left leg for leverage. Just stretch as far as comfortable.
- Hold position for 30 seconds.
- Repeat on other side.
Hip opening stretch
This stretch helps decrease tension in the hips and the muscles on the inside of your thighs.
- Sit on the floor, keeping your back straight. Keep the soles of your feet touching each other.
- Place your hands on your feet, lengthening through the spine. Imagine a string that pulls your head toward the ceiling and gently allow a shift in your weight so it moves forward, off your tailbone.
- Finding support through your arms, lean forward. Keep a flat back, as you bring your head toward your feet.
- Just stretch as far as you find comfortable. Hold this position for 30 seconds.
Chest stretch
This stretch opens up the muscles in your chest, supporting good posture and easier breathing.
- Stand in the middle of an open door.
- Putting your forearms on each side of the doorframe, gently lean forward into the doorway till you start to feel a stretch coming through the front of the chest and shoulders.
- Stretch as far as you can comfortably. Hold this position for 30 seconds.
Osteopathy for flexibility
Our osteopaths work to improve the balance, strength and flexibility of the whole body. Taking a full assessment of your needs, fitness levels and lifestyle, they also offer tailored advice on exercise and stretches to help you stay flexible and pain-free.
Book your appointment now
Looking forward to getting more active as the weather warms up? Book your appointment with one of our osteopaths now, and get support to live life to the full!
It couldn’t be easier to book your appointment with Osteo & Physio! Book a session via our app, website or call our friendly reception team on 0345 5577788.
