Regular stretching exercises improve joint flexibility and prevent muscle tears, sprains and strains – Monojit Ghosh Stretching exercises keep body muscles flexible, strong and healthy. As people age, joints lose up to 50 percent of their flexibility. Moreover without exercise, muscles shorten and tighten and become weak. This puts the body at risk of joint pain, strains and muscle damage. Regular stretching exercises improve joint flexibility and prevent muscle tears, sprains and strains. Stretching workouts also boost nutrition supply to muscles and improve overall well-being. I strongly recommend children and adults follow a workout schedule comprising stretching exercises daily or at least three-four times per week. Joints and muscles critical for mobility are in the body’s lower extremities — calves, hamstring, hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Useful advice When doing stretching exercises, hold the position for 30 seconds. Don’t bounce back quickly, as it can cause injury. If you experience pain while exercising, it may be because of an injury or damage to body tissue. Stop stretching that muscle and consult your doctor. Here are some simple stretching exercises that you should include in your exercise regimen: Neck side bend and rotation. Stand or sit facing forward and bend the neck to one side and hold for 30 seconds. Repeat on the other side. Now, slowly bend your neck towards the chest and rotate side to side in clockwise direction. Do the same in an anti-clockwise direction. Repeat 2-3 times. Shoulder roll. Stand with your hands to your sides. Roll your shoulders backwards in a circular motion, completing 5 rotations. Then do the same in the forward direction. Repeat 2-3 times. Overhead arm stretch. Sit on a chair, facing forward with your feet on the ground. Extend your right arm up above your head and reach to the left. Bend your torso until you feel the stretch in your right lats and shoulder. Repeat 5 times, then do the same thing with your left arm. Cross body shoulder stretch. Stand with your feet hip width apart. Stretch the right arm out straight, pass the left hand under it and fold it backwards to press the right arm across the body. Pec stretch. You’ll need a doorway for this stretch. Step into the doorway and place one forearm on the doorframe with same side leg forward. Make sure your elbows are bent at the 90-degree angle. Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders Cat and cow. Start on all fours with your neck in a neutral position, not lifted. Your palm should be directly under your shoulders and knees under your hips. On your next inhale, tuck your pelvis and round out your mid back. Draw your naval toward your spine and drop your head to relax the neck. After 3-5 seconds, exhale, and return to a neutral spine position.…
