Stretching the muscles is an excellent exercise to improve physical fitness, release tension, increase vitality and clear the mind. It has the same relaxing power as a gentle massage and is an infallible antidote to stress.
Possibly today you have not done your exercise routine, however, surely stretching has been the first thing you have done when you wake up. And it is that this simple action, is not only involuntary and pleasant, but also allows you to move lightly, oxygenates the brain, prevents muscle pain after exercise and improves sports performance.
STRESS IS THE MAIN CAUSE OF PHYSICAL TENSIONS
In stressful moments, do your shoulders and neck tense? Do you have discomfort in your lower back? Well, you are a very normal person, since when we stress the body is flooded with adrenaline and cortisol, hormones that increase muscle tone and give us more oxygen to face the dangerous situation.
The problem arises when that tension is not released and stays in the body contracting the muscles and wearing down the nervous system. Then muscle tension and other problems appear: insomnia, migraines, fatigue …
In this context, the body appreciates that every day we spend time stretching to improve physical fitness, calm the mind and rebalance energy.
THE BENEFITS OF STRETCHING
Stretching translates into pure well-being. Always reserve a few minutes to do them before and after exercising, as they improve the effect of body activity.
• Relaxation and well-being. Stretching is so rewarding, among other reasons, because in doing so we secrete endorphins, hormones that produce feelings of happiness and have a natural analgesic effect. These chemicals are released when eating, having sex, exercising, dancing or doing any activity that relaxes and pleasurably us.
• Improve circulation. The body increases blood flow to the area we stretch. Then, the heart bombards more blood, the muscles receive more oxygen and the elimination of toxins is favored.
• Prevent injuries. Stretching is one of the best antidotes to injury, since it is a practice that stretches the muscles and increases the flexibility and range of motion of the joints.
• More energy. There is no better remedy for fatigue than good stretching, as they promote blood circulation in all organs of the body and also in the brain.
The stretches that I propose are simple, they will not steal too much time and will bring you a good number of physical and mental benefits. To get the most out of this sequence, remember to breathe slowly and consciously, always through your nose. Do not hold back the air and use the exhalations to free yourself from stiffness and discomfort.
6 STRETCHES TO IMPROVE YOUR PHYSICAL AND MENTAL STATE
GROW SIDEWAYS
- Open your legs a little wider than the width of your hips, lengthen your spine, release your arms to the sides of the trunk and take a couple of breaths.
- Inhale slowly as you raise your arms above your head and interlace your fingers.
- Stretch yourself by connecting with the feeling of rooting through your feet in contact with the earth.
- Lean to the right with your arms stretched out as you exhale. Relaxes the neck and jaws.
- Inhale and return to the center.
Do the same to the other side with another exhalation, and repeat as many times as you need to stretch your body and oxygenate it.
MORE FLEXIBLE COLUMN
- Stand in front of an object that serves as a support (ideal if it is the trunk of a tree).
- Next, inhale as you stretch your arms above your head and step back with your right leg keeping your heels aligned.
- Exhale and bring your hands to your support, leaving them at shoulder height and stretching your arms well. If necessary, adjust the distance of your legs and keep them straight.
- Relax your neck, bring your gaze to the floor, and stretch your spine for three or four slow, deep, conscious breaths. Now repeat the exercise with the other leg.
NO TENSION OR STIFFNESS
- With your feet together in front of the support you use, take a big step back with your left leg while exhaling.
- Inhale and rest your hands on the stand.
- Then lower your hips as you exhale and increase the separation of your legs until the stretch is enough for you.
- Keep your back leg knee straight and your back straight while you take four or five conscious breaths, releasing tension and stiffness in each of them.
- Undo the pose by bringing your legs together with a new inhalation.
- Do the same with the opposite leg.
RELAX YOUR LEGS
- Stand up, spread your legs wide, lengthen your spine, relax your arms, and take a full, deep breath. Next, open your right foot outwards.
- Exhale by shifting all your weight to your left leg and flex it as you lower your hips. Your hands, place them in front of you and bring them to the floor for support.
- Stretch your back and activate your right leg with your toes pointing upwards.
- Hold the pose for about five or six slow, deep breaths.
- Inhale as you return to the center and switch sides to repeat the exercise.
BALANCE AND ATTENTION
- Transfer the weight of the body to the right leg while standing. In one inhalation, bring your left knee bent toward your chest and bring your right hand to your waist.
- Hold with the index and middle finger of the left hand the thumb of the foot on the same side.
- Keep your right leg strong and as straight as you can.
- Inhale, stretch your right leg, keep your trunk straight and look forward.
- Take five or six breaths in the pose and undo when exhaling. Do the same to the other side.
FIRMNESS AND RELAXATION
- Stand upright, your spine upright, your shoulders relaxed, and your chin tilted slightly toward your chest.
- Open your toes wide and feel the rooting that connects you to the earth through them.
- Inhale, open your arms to the sides and, when exhaling, bring your palms together in the center of your chest in a prayer position.
- Find the balance to stay firm, but relaxed.
- Breathe consciously and connect with the sensations in your body. Get out after six or eight breaths.