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Home / Fitness and Health / This men's full-body stretching routine can help you stay relaxed

This men's full-body stretching routine can help you stay relaxed



Humans can do amazing things, but sometimes we have to admit it: our life is not perfect and it's suitable for our bodies. For starters, we sit too much staring at too many screens. All of this bad positioning can severely affect our body and alignment. Muscles that need to be lengthened and shortened during the day remain short, making them taut and potentially restricting movement.

A full-body stretching routine can help you unfold and improve body alignment. But what exactly is stretching?

It helps to understand how your body works. All muscles shorten and lengthen when used. Stretching a muscle temporarily relaxes it and makes it longer. If you were looking at a muscle under a microscope, you would see striped fibers Sarcomas ̵

1; the building blocks of the muscles. Each sarcoma consists of two types of filaments or proteins, actin (which is thin) and myosin (which is thick). During muscle contraction, these filaments slide against each other, while small transverse bridges between the filaments allow the muscle to contract and lengthen. Of course, it all costs energy and happens without you even knowing it – but that's the general process. It's a microscopic dance between the proteins as you move.

Common logic is that a good stretching routine, coupled with proper warm up and cool down before and after activity, can be an effective means of preventing injury. According to of a 2015 study a static stretching routine can reduce the occurrence of injuries. However, the evidence is not entirely conclusive, and another scientific study found that static stretching may not be effective to prevent any injury but it may be minimally effective in reducing musculoskeletal injury , such as tendinopathies (better known as tendinitis).

While the jury is still aware of the actual effectiveness of stretching, one thing is certain: it feels good! First stretching in the morning or after a long day in a limp position can temporarily relieve the pain and pain of poor posture and could be just what your body needs to relax.

For a full-body routine from head to toe, try these routes.

The Stretches

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Neck Stretch

Before you do anything, relax your shoulders Do you feel that they fall a bit? Chances are, you'll pull your shoulders up all day and save stress and tension in your upper trapezius muscles, which you did not, and you even know you used it: to stretch the upper traps and loosen up the neck slightly first, place a hand over the chest opposite side of your head.

Slowly and carefully, with your right hand, pull your right ear against your right shoulder to bring a slight over-pressure to your left side Push forward for 30 seconds Repeat the process on the other side.

Pec Stretch on Foam Roller

Do this stretch in the morning to keep fit for the rest of the day To open a more open chest or end the day with the foam roller and release the tension of computer use and meetings. Better yet, do both.

Lying on a foam roller with your arms outstretched, with your palms facing up, you can easily stretch the pectoralis major and minor. Do not push your hands on the floor, but let gravity at work. Do not forget to take a few deep breaths – your pectoral muscles are respiratory muscles that contract and contract with each breath. Hold a static chest with outstretched arms like the letter "T" and then for at least 30 seconds like the letter "W".

Stretch of the upper back on the foam roller

Since you are already on the foam roller, turn it perpendicular to the spine. Lean back so that your hips are on the floor and the upper back is supported by the foam roller. Grasp your hands with the hammock and slowly let the upper back stretch back over the foam roller.

For more intense stretching, lift your hips and roll back and forth. Notice how the spine is bent forward most of the day? This will allow you to open and stretch the thoracic spine posteriorly, making it an important extension to keep you nice and mobile.

Children's Pose

Turn around so you kneel. Lean forward with your arms outstretched and your hips over your feet. If you have pain in your hips or knees, use a brace to lift your hips like a pillow or a yoga block.

Take your arms forward and hold this stretch to allow your lower back to lengthen. Carefully bring both hands in one direction to increase the lat stretch. Repeat towards the other side. Hold each one as long as it feels good – about 30 to 60 seconds.

Kneeling lunge with reach

After a lot of sitting, the hip flexors, such as the ilioso and the quadriceps, can become very tense. Sit in a kneeling lunge position (the position you would go to if you suggested something to someone). Store your pelvis so that you do not bend your lower back by bringing your pubis under and over. You could immediately feel a stretch in the front of your hip for the leg behind you. Lean down without losing the back pelvic tilt (do not lean backwards to continue).

If you want to intensify this stretch, add a reach by bringing both arms straight up to the ceiling and then stretching the body across from the side you are stretching. Breathe in the narrowest places and exhale. Hold this position for 30 to 60 seconds. Repeat this on the opposite side.

Hamstring Stretch

Lie on your back, both legs straight. Wear a yoga belt or towel around one foot to support it as you lift the leg slowly toward the ceiling. Keep your spine neutral on the floor. When you are at the point where you feel a gentle stretch of the back of your leg, hold it there for about 30 to 60 seconds. Do not forget to breathe! Repeat on the other side.

Calf Stretch

The calves – their gastrocnemius and soleus muscles – work full-time most days. Nothing feels better than a calf after a long day of standing or walking. To work, you can either remove the heel from one step to extend the back of the calf muscle, or you can use a lunge to put your hands on the wall and hold the back leg straight to feel a stretch.

To get both muscles, make sure you perform both stretches once with your knee bent and once with your knee straight. Hold each for at least 30 seconds.


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