Reach for the Toes: Stretches to Achieve Flexibility
Does your body ache from sitting down all day? Do you struggle with chronic pain in your neck, back, and shoulders? Don’t you hate waking up on the wrong side of the bed?
In this day and age, nobody is immune to problems with posture and balance. Who's to blame? Working at home, attending digital classes, socializing online - everything contributes to our health problems. Stretching not only prolongs your life but can also enhance its quality. Now, are you ready for some new life-changing habits?
Habit 1: Stretch every morning for ten minutes.
Instead of hitting the snooze button, take some time to stretch in bed. In many ways, stretching resembles meditation. Stretching in the morning can help clear your mind and wake your body. Each position should be held for about 30 seconds. Therefore, 10 stretches (both left and right) are enough for you to start your new day. Remember to focus on your breathing. Take deep breaths as you hold each position.
An alternative to this habit is to incorporate dynamic stretching to your regular workout. Dynamic stretches include lateral lunges, toe touches, calves stretches and more.
Habit 2: Stay Hydrated.
Did you know that staying hydrated helps you stretch better? According to a research conducted by Public Health of Harvard, drinking water prompts blood circulation and joint lubrication. That’s why drinking plenty of fluids is a must. Moreover, hydrated muscles are stronger and more flexible, which means hydration will help to prevent any potential injuries. Doctors recommend a daily intake of 2 to 3 liters of water depending on your physique.
Habit 3: Learn Yoga or Tai Chi
Yoga and Tai Chi are great exercises for flexibility and strength. Martial arts thoroughly work your whole body to alleviate pain and energize your mind. The movements allow you to focus on areas that cause more pain and require more work.
Effective yoga stretches include downward facing dog, child’s pose, and doorway chest stretches. Tai Chi movements include bear walk, Tai Chi fold, flying crane, and more. If you want professional help, you always have the option of enrolling in a class!
Lastly, consult your doctor if you feel any pain while stretching. Do not overstretch yourself. Stretch as far as you can while remaining comfortable in your position. Flexibility is not a quick fix but requires commitment. The key is to stretch daily even if you only have 5 minutes to spare.
Want to take one step closer to achieving your dream? Click here to download Dreamfora and add the customized plan “Improve Flexibility.” Dreamfora will set you up with a comprehensive set of daily tasks and habits for you to follow.