daily stretching

Practicing a good daily quick stretching routine once or twice a day feels good and can help prevent injuries (flexible muscles can do more), improve your posture (and as a result help with back pain), increase blood and nutrients to your muscles, and help you to feel less stressed. ... Daily Quick Stretching!.

Daily Quick Stretching!

Posted: May 16, 2019 By:

Practicing a good daily quick stretching routine once or twice a day feels good and can help prevent injuries (flexible muscles can do more), improve your posture (and as a result help with back pain), increase blood and nutrients to your muscles, and help you to feel less stressed.

Here’s some daily quick stretching you can do:

  • Spinal Stretch – lie on your back, bring your knee to your chest and then across your body. So your right knee will go over to the left side of your body. Hold this for at least 30 seconds. Then stretch the other side.
  • Forward bend – Sit with your legs straight out in front of you stretch your arms up to the sky and then bend forward as far as you can.
  • Spinal Twist– still sitting with your legs in front of you, bend one knee to your chest then twist your body and hug your bent leg.

Other quick stretches (you can do these at your desk):

  • Clasp your hands behind you and pull back to stretch your chest.
  • Hold your arm in front of your body and stretch it into your chest
  • Stretch your neck from side to side or do neck rolls

Bet you are feeling better already?!

Create an effective self care routine

Download our Desk Stretches Worksheet for some more daily quick stretching ideas.

Check out this 10-Minute Stretching Sequence.

Also check out You Tube for some daily quick stretching routines:

Which is better massage or stretching?

Massage and stretching are both really helpful ways to keep your muscles relaxed, reduce tension and of course help recovery after an injury. Stretching helps to get the blood flowing to your muscles, which is great if you’ve injured yourself, or if your muscled are stiff because they’ve contracted due to inactivity.

Giving your muscles a really good stretch can stop your muscles from going into painful spasms or cramps, and stop the knots forming in them that take so much work to get rid of when you have a massage!

Regular massage on the other hand improves your flexibility and range of motion, keeping your joints more fluid and making them less injury prone in the first place.

What are the differences between massage and stretches – and how do they work together to promote muscle and joint health?

Massage

What is a massage? Well, stripped right down, massage is simply a word that’s used to describe the manipulation of muscles, ligaments and connective tissue. Of course there are lots of different types of massage, and techniques that are suitable for different things, but when you go for a massage, this is what your therapist will be doing.

What’s massage good for? We love a massage for general well-being, but medically massage is recognised for more than just making you feel good.

Massage can:

• Help strained muscles to heal faster • Reduce swelling and scar tissue if you’re injured • Relieve stiffness and tension in your muscles • Reduce feelings of stress, anxiety and fatigue

Stretching

Stretching does have a lot of similarities to massage, but its main benefit is to relieve the tightness and tension that’s built up in your muscles when you’ve used (and over-used) them.
Having a really good, effective stretch can increase the blood flow to your muscles, and this leads to a better range of motion that helps your joints to stay in alignment.

What’s stretching good for?

Stretching properly can:

• Improve your circulation • Boost your nerve health – a contracted muscle around a nerve can create pressure that can constrict the blood supply to the nerve. • Make movement easier • Improve flexibility

How can massage and a stretching routine work together?

Daily stretching – to a point where you can just feel it pulling on your muscles – can really help to increase your flexibility, and you can feel the effects in a matter of a few weeks.

Enjoying a regular massage helps to keep your body relaxed and flexible. Massage can release trigger points and muscles in spasm, making your stretching routine even more effective.

You can also ask your massage therapist for advice if you have any injuries or are experiencing stiffness in your muscles.

Regular massage makes your stretching routine even more effective.

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AUTHOR

Joanne Lee

Joanne, owner of The Full Spectrum Centre Limited has over 18 years experience. She has helped a wide variety of client types in meeting their expectations and achieving their goals, and specialises in holistic health, well-being, relaxation and stress management. Her wealth of training and experience allows her to tailor make our services to accommodate clients’ needs. She works closely with her Therapy Dog Rosie, who helps clients to feel assured, calm, relaxed and comforted during their sessions.

All stories by: Joanne Lee