It is very important to stay fit to live a healthy life, but most people are unable to pay attention to themselves due to busy lifestyle. In particular, women often fail to prioritize their health and fitness among countless responsibilities from home and outside. The result of this not only comes in the form of weight gain, but the body gradually becomes a home of many diseases, such as back pain, joint problems and lack of energy.
If you also do not have time to get up in the morning and go to the gym, then there is no need to be disappointed. You can do some easy and effective stretching exercises enjoying your favorite TV serial. These small activities have a positive effect not only on physical but also mental health. In the ‘Mande Motivation’ series, today we are telling you about 3 such easy stretching exercises, which you can also do by sitting on the couch in your living room. Vedic yoga fitness expert Shivam is giving us detailed information about these stretching exercises and their benefits.
Lumbar stretch
It provides instant relief from back pain and stiffness caused by long -term sitting or wrong posture. It is the best technique of stretching the lower back, which relieves back pain and stiffness. Doing this stretch reduces the pain of the back and back and back, increases muscle flexibility and the spine resorts. Doing this stretching exercise reduces muscle stress and improves blood circulation in the body, which gives more oxygen and nutrients to the muscles and keeps them healthy.
Lambar stretch phase
To do this, sit up your back on the floor in front of the couch. Fold both your knees and place the feet on the ground. Now while breathing, raise both hands upright. If you want, you can implicate the fingers among themselves. Then, slowly bending backwards (making the arch) pull the body from the waist. Make sure the stretch is comfortable and focuses on the lower back. Keep the neck in a comfortable position or give some rest. Stay in this position for a few seconds and keep breathing normally. feel the vibe. While exhaling, gradually come back to the first position. You should do this exercise for at least 1 minute per day, it should be repeated 2-3 times, resting for a few seconds between each duplication.
Chest opener
Chest opener stretching exercise is the most beneficial for women who often tilt the shoulders, use mobile phones too much or work on the computer for a long time, causing chest muscles to shrink and the shoulders bend forward. This exercise opens the chest muscles, which relieves the upper back and lower back pain, as it cures muscle imbalance. The chest opener stretching exercise relieves back and back pain. This improves the body’s posture, increases the flexibility of the body and reduces stress. In addition, this stretch also strengthens the muscles of the heart and lungs. This stretch also strengthens the shoulders and back muscles.
Chest
To do this, sit up your back on the edge of the couch. Spread both your legs towards the front or bend the knees and place it on the ground comfortably. Now slowly tilt the body backwards in such a way that your head and upper part of the shoulders rest comfortably on the couch. Pull the body backwards and tilt the head towards the couch, so that the chest feels more stretched. Relax the shoulders and keep them away from the ears. While in this position, take some deep and slow breath and leave. You can keep it from 30 seconds to 1 minute and repeat it 2-3 times. If it looks correct, this asana can be done comfortably, with a slow breath, for about 5 minutes.
Groin stretch
This stretch is especially beneficial for the inner part of the thighs and the muscles around the joints of the hips. By doing this, the flexibility of the body increases, especially the stress on hamstrings and hip flexors, which often tightened by sitting for a long time. This improves the dynamics of the hips, which becomes particularly important with increasing age to make daily activities such as walking, bending and climbing stairs and reduces the risk of injury. By doing this daily, blood circulation in the body is also improved, especially in the lower part of the body. In addition, this type of stretching provides relief to the muscles, which reduces physical fatigue and also helps you get deep and good sleep, as it relaxes stressed muscles.
Groin stretch stages
To do this stretch, lie down on the floor towards the couch. Your head should be at some distance from the couch. Keep your hands comfortably behind your head. Now bend both your legs with knees and place your calves on the couch seat in such a way that your knees are bent at a 90 degree angle and your back and hip are flat on the floor. Now, slowly bring the right leg down from the couch and spread it directly on the floor, while beating the left leg in the same position and place it on the couch. By doing this you will get the right hips, the lower back and left hamstings will feel light stretch. Maintain this condition for 10 seconds and keep breathing. Then bring the right leg back to the first position on the couch and repeat the same process with the left leg, that is, spread the left leg directly on the ground. Exercise stretching 2-3 times with both legs.
