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Three Stretching Exercises for Better Health (in an enclosed space)

Stretching is considered to be a tiny part of a work out regime, but the importance of doing so results in strength in a well-rounded fitness routine. Daily stretching exercise improves flexibility and loosens up your muscles and effectively, making your workout safer and structured.

Lack of stretching can strain our joints and muscles, harming daily functions. It can also result in injuries as any kind of exercise, for example, Cardio or strength training, done without stretching can push the muscles to become imbalanced, as they are only contracting (which shortens them) and not lengthening. This can put you at risk for injury as other muscles and joints compensate for the ones that are too tight to function, leading to strains and discomfort. 

Therefore, an active role in including stretching in your workout regime is important. Here are 3 stretching exercises you can do in a small space, since we are all confined to our homes during this lockdown period.

1) Quad Stretch 

  • Stand and hold onto a wall for balance if needed.
  • Grab the top of the left foot and bend your knee, bringing the foot towards the back of your tight, knee pointing straight at the floor. You should feel a stretch right down the front of your leg.
  • Squeeze your hips forward for a deeper stretch.
  • Hold for 15 to 30 seconds and switch sides, repeating one to three times.

2) Standing Hamstring Stretch

  • Take your left foot forward and tip from the hips, keeping the back flat.
  • Lower down until you feel a stretch in the back of the leg.
  • Rest the hands on the upper thighs to give your back some support.
  • Hold for 15 to 30 seconds and switch sides, repeating one to three times.

3) Chest and Shoulder Stretch

  • Sit or stand and clasp your hands together behind your back, arms straight.
  • Lift your hands towards the ceiling, going only as high as is comfortable.
  • You should feel a stretch in your shoulders and chest.
  • Hold for 15 to 30 seconds, repeating one to three times

Dharana Wellness Centre, a wellness retreat near Mumbai, focuses on holistic health which includes physical, mental and spiritual balance. One of the main pillars of this eco wellness retreat is bringing the focus back to fitness, based on our unique biological makeup. As an Ayurvedic healing center in India, Dharana uses an integrative, modern approach for holistic health, combining Modern diagnostics with traditional practices like Yoga and Ayurveda.