10 Minute Stretching For A Strong, Healthy Body

10-minute-stretching-for-a-strong-healthy-body-748

Limited on time? Want to do something beneficial for your body? Looking to enhance your flexibility and muscle tone?

Check out our fast yet effective, feel-good stretching ideas – perfect post workout, on their own, as part of a recovery from injury programme or to help us relax. Stretch at home, the gym, at the park or with friends as part of group exercise.

Focus on complete body strengthening, balance and flexibility – stretching is an effective way to improve joint range of motion as well as stretch muscles, tendons and ligaments.

CAT-COW STRETCH

  • Beginning in a table top position with wrists below shoulders and knees below hips, breathe in, releasing stomach towards mat
  • Tilt tailbone, keeping chin upwards towards the ceiling for the cow pose
  • Breathe out, making sure your back is rounded up high
  • Guide chin towards chest for cat pose
  • Continue interchanging between positions, moving with breath
  • 30 secs + 30 secs

stretch-blog-2

CHILD'S POSE

  • Begin in a kneeling position
  • Dip your buttock towards your heels as you stretch the rest of your body down and forward
  • In the fully stretched pose, place your arms in a relaxed position along the floor
  • Lay your stomach comfortably over your thighs, and place your forehead on the mat
  • Hold for 30 secs

HAMSTRING STRETCH

  • Lie on the back, holding the thigh with the hand or with a towel wrapped around it
  • Gradually straighten the knee until you feel a stretch in the back of the thigh (try to get the bottom of the foot to face the ceiling, one leg at a time)
  • Hold for 30 seconds per leg

GLUTE STRETCH

  • Lie flat on your back and bend both knees
  • Cross one leg over the other so your foot is on the opposite knee
  • Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock
  • Hold for 30 secs per glute

AB STRETCH

  • With your hands under your shoulders, lie face down on the floor
  • Next, keeping your hips on the ground, raise yourself up by straightening your arms
  • Hold for 30 seconds

stretch-blog-1

HIP FLEXOR STRETCH

  • Look straight ahead in a standing stance
  • With your right foot, take quite a big step forward
  • Bend your extended knee and transfer your weight onto that front right leg
  • Carry on lowering yourself (gradually) into the lunge until your left knee hangs just above, or softly grazes the ground, keeping your right knee directly above your right ankle
  • Step back into a standing position, and repeat the pose with your left leg
  • 30 secs + 30 sec

STANDING FORWARD BEND

  • In a standing position, with your feet together, bend your knees a little and fold your upper body over your legs (make sure you move from the hips rather than the lower back)
  • Rest your hands next to your feet or on the ground in front of you
  • Breathe out and lengthen your chest to extend your spine
  • Look straight ahead
  • Breathe out and lightly press both legs towards straight
  • Raise the kneecaps and softly spiral your upper, inner thighs back
  • Make sure your legs are straight so they don’t hyperextend
  • On exhale, lengthen your trunk down (don’t round your back!)
  • Keeping the neck long, extend the crown of your head towards the ground
  • Pull your shoulders down your back
  • Hold for 30 seconds

QUAD STRETCH

  • Stand on one leg with your knees touching. (Grab hold of a chair or wall for support if you need to)
  • Take your left foot with your left hand and pull toward your buttock
  • Do your best to keep your chest vertical (it doesn’t matter how close your foot is to your buttock)
  • Your aim is to get a good stretch in your quad
  • Hold for 30 seconds per leg

stretch-blog-2

CALF STRETCH

  • In a standing position, face a wall with your arms straight in front of you and your hands flat against the wall
  • Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor
  • Don’t bend your back knee
  • Lean into the wall until you feel the stretch in the calf of the straight leg
  • Hold for 30 seconds and switch sides

NECK STRETCH

  • You can perform this stretch sitting on a chair with your feet laid flat on the ground or in a standing stance
  • Stretch your right hand to the side of your right knee and place your left hand on top of your head
  • Gradually tilt your head to the left by applying gentle pressure with your hand to intensify the stretch
  • Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side

stretch-blog-4

SHOULDER STRETCH

  • Extend your left arm across your chest
  • Gently press your right hand on the left elbow
  • Hold and repeat on the opposite arm
  • 30 seconds on each side

BICEPS STRETCH

  • Begin by standing up straight, extending your arms behind you and grabbing your hands together behind your back
  • Gradually elevate your arms, turn your hands so that your palms are facing outward, and feel a stretch in your bicep
  • Hold for 30 seconds

For more workouts, weight loss tips, training tips and more, be sure to browse our site, which we’re constantly updating. You’ll also find a raft of protein shakes, nutrition recipes, protein supplements, to name just a few.

10-minute-stretching-for-a-strong-healthy-body-748

Related Articles
catalog_product_view