Best Stretching Exercises to Stay Young

The Magic of Daily Stretching

Picture this: You wake up in the morning, fully rested (crazy, I know) and yawn dramatically with your arms stretched wide. It feels blissful, right? Now imagine how much bliss you could achieve if you stretched throughout the day–don’t follow it up with a yawn, though. In this article, let’s explore the magic of morning stretches and how they work perfectly fine during the day, too!

Full body stretching exercises might seem like a warm-up before you get into the “actual” exercises, but a good full body stretch is enough of an activity to get you moving. Plus, joining Habuild’s 14-day free yoga and stretching for a whole session keeps you flexible (more than your schedule!) At this point, you might be wondering why we even need stretching exercises. I’ve got a great reason that might sound like your fitness trainer talking to you.

Think about your day today. How many hours did/will you spend sitting at a desk? For how many of them were you hunched over your phone, making a ‘C’ shape with your spine (without even doing a bridge pose!)? Even now, I bet your posture is bad. Brownie points for good posture, but if it is… well, this article is perfect for you!

Why Simple Stretching Exercises Are Important

1. Beating the Sedentary Lifestyle:

With less movement daily, you’re more prone to health problems. Poor dietary habits and zero attention to your body’s essential needs are also consequences of this lifestyle.

2. Fixing your posture:

The cause for your sore neck or aching lower back can be difficult to pinpoint, but…it could be because of (and this is just a wild guess) poor posture. Simple stretching exercises relieve tension, improve blood circulation, and help avoid body aches before they attack you. It’s like a deep sigh of relief for your muscles.

3. Effective Energy Boost:

Most importantly, morning stretches are better than coffee. It’s like you alerting your body, “Hey, it’s time to get up and move!” And what better than full body stretching exercises for an energy boost to wave away the grogginess? Unless, of course, you’ve joined Habuild’s 14-day free yoga sessions online and are unfamiliar with this term!

4. Anti-Ageing Effect:

Even basic stretching exercises help you feel younger and improve mobility. Picture kids moving- effortlessly, with a wide range of motion. Our flexibility naturally decreases with age unless we read this article and do something about it! Regular stretching improves flexibility so you can keep moving with ease well into your golden years.

Some Basic Stretching Exercises

1. Modified Cat-Cow:

A gentle, smooth stretch for your spine! Use a chair for support in this modified asana.

1. Place the chair a little away from you and rest your hands on the backrest.
2. Inhale deeply and bend forward at the hips; think of your hips as the hinge of a door and your upper body as the door. This is the “cow” pose.
3. To release the cow pose, exhale and round your back upwards to form the “cat” pose.
4. Repeat slowly, and keep your movements synced with your deep breaths!

2. Butterfly Stretch:

Ideal for opening tight hips (especially if you sit at a desk all day) and beating stress through winding down.

1. Sit on your mat with the soles of your feet together and hold them with your hands.
2. Let your knees drop towards the floor without any force; they don’t have to touch!
3. Keep breathing deeply and feel the stretch!
4. Gently press down on your knees for a deeper stretch, but not too much.

3. Supine Spinal Twist (Supta Matsyendrasana):

Perfect for those who sit long hours or have poor posture! This pose relieves tension, corrects misalignment, and improves spinal flexibility.

Note: Avoid if you have recent knee, back, or hip injuries. For others, if you feel pain in your back or knee, gently come out of the pose.

1. Lie on your back with arms extended in a T-shape, palms facing up.
2. Bend your knees with your feet flat on the mat.
3. Press into your feet and lift your hips slightly off the floor, shifting them slightly to the right.
4. Exhale and bring your right knee towards the chest while the left leg stays flat.
5. Exhale and take your right knee over to the left side. If it doesn’t touch the ground, support it with a yoga block.
6. Turn your head to look at your right fingertips, but skip this if your neck feels strained.
7. Keep breathing deeply and hold the pose for 5-10 breaths.
8. Inhale and slowly release the right knee, straightening both legs.
9. Repeat on the other side.

4. Calf Stretch:

Calves become stiff over time, which leads to frequent cramps. This also affects ankle mobility. Studies show calf stretches also help improve balance.

1. Start by standing in front of a chair (that is heavy and kept firmly)
2. Place your right foot forward with your knee slightly bent.
3. Extend your left leg backwards and keep your heel firmly on the ground with comfortably straight knees.
4. Press your hands on the chair and pull your torso forward till your left calf feels stretched.
5. Hold for 20-30 seconds and switch legs.

5. Child’s Pose (Balasana):

The perfect calming, child-like pose to sit back and relax!

1. Sit back on your heels with your knees folded.
2. Stretch your arms forward and rest your palms on the mat.
3. Melt into the floor and feel as soothed as a kid going to sleep!

Tips for Making Stretching Effective

We’ve talked mostly about morning stretches in this article, but that doesn’t mean you can’t practise them throughout the day! Here are some tips for you to improve your flexibility and make your daily full body stretch more effective:

1. Move, move, move! If the majority of your day includes sitting on a desk, move around and stretch for 2-5 minutes every hour. Do some quick shoulder rolls (forwards then backwards) at your desk, or even try out some soothing neck stretches to feel lighter!
2. Use Habit Stacking: Try pairing stretching exercises with existing habits to stay consistent. So, for example, when you wake up and make your bed in the morning, roll out your mat for a quick 5-minute stretching session daily!
3. Set Reminders: Use your phone to regularly nudge you to stretch.
4. Make it Fun: Use upbeat playlists or set a lively background on your TV while stretching to have more fun!
5. Listen to Your Body: Don’t take stretching as a challenge; understand your body’s flexibility and practice comfortably.

Final Takeaways

Imagine a version of you that is flexible and full of energy throughout the day… and your morning yawns aren’t the only stretching you get in the day! Doesn’t that sound so delightful? Now get this—the happy, mobile version is just a few stretches away! Your body will stick with you throughout your life; let’s work towards making it more flexible and smoothly functioning, too! Eventually, you’ll be rewarded with vitality and longevity.

In case you don’t know where to start, start by joining Habuild’s 14-day free online yoga classes. But if you think the slots don’t work out for you, you can just follow along with this video at your own pace!

So, take a deep breath, roll out that mat (or just stand up if you’re in the office), and give your body the love it deserves, throughout the day. Because stretching isn’t just about flexibility; it’s about feeling your absolute best every single day.

Are you ready to stretch your way to a healthier, happier you? Let’s do this!