Decrease muscle soreness
A study conducted at the Norwegian Knowledge Centre for Health Services in Oslo revealed that ‘consistent stretching significantly decreases muscle soreness’.
Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha, suggests that you perform the following post-exercise stretching routine.
How long will this exercise take?
This stretching exercise will take approximately 17 minutes to complete.
Here’s how to do it:
To warm up, engage in brisk high-knee marching – do this for five minutes. Thereafter you can you can do the following stretches.
Sit on a yoga mat (if you have one) or the floor. Your left leg should lie straight in front of you. Bend your knee slightly. Your right leg should be bent out to the side and resting on the floor. Now reach for your toes without bouncing. Try to hold this position for 30 seconds before relaxing. Perform three stretches, then switch legs and repeat the routine.
This stretch is aimed at your hamstrings, which remain shortened especially if you are seated for most of the day.
For the hip-flexor stretch, you need to lie on the floor (face-up position). Bend your left leg such that your left foot lies flat on the floor. Then bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Now, ‘grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh’. Try to hold this position for about 30 seconds before switching legs and repeating. Aim to do three stretches per side.
This stretch is aimed at your hips, which also seem to feel tight if you are seated at a desk all day long.
You will be standing with your feet shoulder-width apart for this stretch. Your arms should be raised over your head and fingers interlocked such that your palms face upwards. Whilst keeping your middle centred, hinge at the waist to the right-hand side. Try to hold this position for 30 seconds. Then return to centre and reach upwards for another 30 seconds. You can repeat this routine on the other side, again aiming to do three stretches.
The side stretch is aimed at your waistline as well as upper back.
Consult your doctor
Always remember to consult with your doctor before starting any new exercise regime or making intense changes to your current one – especially if you suffer from any medical conditions and for some reason are required not to place your body or yourself under any form of stress or strain.
Source: Fitness Magazine
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