Today we know and the importance of staying active and moving away from sedentary lifestyles is widely documented. For some time now, it has been promoted and struggled to implement ways of life that seek physical well-being and encourage exercise . Currently we can find health programs, doctors’ advice, exercise routines on the internet and many profiles on social networks that advocate a healthy lifestyle . As we know, an active body is a healthy body . In addition to physical exercise, to keep our body healthy, it is convenient to carry out stretching and rest routines . Therefore, today we are going to talk about some stretches to do at home .
Importance of physical mobility
With the arrival of the pandemic , the different aspects of life have been greatly reduced and limited. Many people have adopted teleworking as a new way of working, leisure has been severely affected and mobility has been severely restricted. This means that many people limit themselves to going out to the streets to carry out essential activities such as buying or acquiring medicines. These changes and the new normal have meant that our activity and mobility are reduced almost to a minimum , directly or indirectly affecting our body and our health.
The body is made to move , and stopping it has a number of negative consequences. For example, a decrease in physical condition, lower respiratory capacity, cardiovascular problems, loss of muscle tone, etc. can be observed. To prevent these problems, it is convenient to carry out some physical activity or exercise on a daily basis, even for a few minutes a day .
In addition to exercise, as we have indicated, it is convenient to do stretching to keep our muscles healthy and cared for . Given the current situation and for those who do not exercise outdoors or in a gym, we are going to see some stretches to do at home that will help you stay active .
Stretches to do at home
Stretching consists of a series of movements and positions that help us elongate our muscles , that is, they allow us to stretch them beyond the length they present at rest. This type of exercise prepares the muscles to cope with a greater effort . But it also allows us to gain range of mobility in the joints and flexibility.
It is important to note that there are different types of stretches . Depending on the objective we want to work on, we can use one type or another. We can also combine and alternate them. The types of stretches are:
- Static : they are usually the most common. One or more muscles are stretched slowly, maintaining the stretching position for a certain time, which can be around 10 or 30 seconds. It is used to increase flexibility and decrease muscle stiffness. It is advisable to do it after exercise because at that time the muscles are loaded and need to relax.
- Dynamic : it is stretched by giving an impulse to the muscles, but without exceeding the limits allowed by the body. This type of stretching increases the temperature due to the muscular work, resistance and agility worked. They are convenient before sports activity as a warm-up, since they allow the activation of the muscles.
- Ballistics : in these stretches, fast and rhythmic movements of bouncing, rocking or throwing are carried out. They increase flexibility, but it is important to perform them correctly so as not to have injuries.
- PNF stretches : known as proprioceptive neuromuscular facilitation. In this case, a static stretch is combined with an isometric one in different phases. It is used to improve joint range, flexibility and coordination.
Stretching routine
Leg hug
Within the stretches to do at home, you can perform this exercise that helps to relieve the lower back . To do this, lie on your back on a mat and find a comfortable position. Little by little bring your knees towards your chest and wrap your arms around them . If the posture is uncomfortable or you do not reach, you can place your hands underneath, right in the quadriceps crease with the calf.
Hold this position for a few seconds, while breathing calmly . Feel how your back is in contact with the ground and stretch. Alternatively, you can rock gently to the sides, feeling your back move. After finishing the exercise, slowly return your legs to the starting position.
The cat and the cow: stretching to do at home
This type of stretching receives this name because the positions adopted are reminiscent of these animals . These exercises help with the mobility of the back and lower back . To perform them, adopt a quadruped position on a mat . Place your knees at the height of the hips and the hands at the level of the shoulders. Pay attention to the position of your back, it is very important that it is flat, parallel to the ground.
From this position, arch your back seeking to extend it while you take in air and maintain the position of the rest of the body. You can help yourself by moving your head slightly towards the ceiling and feeling how your back is sinking. After that, gently round your entire back, trying to bring your nose closer to the pelvic area and vice versa . While doing this movement, breathe out calmly . Do the exercise about five times to start. Over time you can increase its duration.
Rest position: stretching to do at home
Sit back on your heels, with your feet flat on the floor . Spread your legs slightly , bringing your knees to the edge of the mat. After that, bring your weight to your heels and slowly lower yourself bringing your arms and head to the ground. Initially you can place your arms back and with practice put them forward. In this position take slow and deep breaths. As you exhale, you can slowly advance your arms while maintaining the position of the rest of your body.
Buttock stretch
Continuing with the list of stretches to do at home, we come to this exercise that allows us to stretch the gluteal area . Once lying on the mat, put one leg on the floor and the other on the knee . With the help of your hand and gently apply a little pressure on the knee downwards to enhance the stretch. Breathe gently and slowly as you exercise. Hold the pose for a few seconds and slowly switch legs and repeat the execution.
Abdominal breathing
Breathing is a very important exercise . Through it we come into contact with our body and it allows us to regulate different sensations and emotions . It is highly recommended to find small moments in the day to breathe consciously, focusing our attention on the entry and exit of air from our body.
In addition, it is convenient to take your breathing into account when performing the exposed stretches. Likewise, abdominal breathing can be incorporated as an exercise into a stretching routine to do at home.
To do it, look for a position that is comfortable , it can be lying down, sitting in a chair or standing. Get into a position where you are comfortable and relaxed. After that , breathe in in a relaxed way feeling how the air enters through your nose and swells your lungs and your abdomen . Let the air out of your body slowly and watch your belly deflate . You can place one or both hands on your abdomen to further notice the movements. It is convenient that you take the breaths in a calm and deep way for a few minutes.
