Hello all beautiful readers out there!
Hope summers are treating you well. Apart from the scorching and energy sucking heat, hope your fitness routine is on track. Well, if you slightly tilted your head and took a long sigh, I have something here to help you stay fit without going under the sun.
Our body is thoroughly dependent on the joints starting from head to toe. Believe it or not, exercises like running, cycling and even most of the games always require joint stretches before and after. So today, I have a compiled a mini version to help you take care of all your body joints with common stretches and some yoga asanas.
Let’s get started!
Neck stretches and rotations-
Start with 5 or 10 each every day. For cervical patients, while lowering your neck make sure you stop at normal chin level (Don’t touch your chin with your chest).
Shoulder stretches and rotations:
Keeping arms normally along the body, rotate the shoulder edges in circular motions from front to back and then back to front.
Take left arm across your chest, and tighten with right arm perpendicularly to stretch. Repeat with opposite side and hold for 15-20 seconds.
Take left arm over your head at your back and fold it with right arm press the elbow for stretch. Repeat with opposite side and hold for 15-20 seconds.
You can do all of these either while standing or sitting, however comfortable. But make sure your back is straight.
Arm, elbow and wrist stretches:
Swing your arms in large circular motions front to back and back to front 10 times each.
Raise one arm over the shoulder backwards and the other by the side of waist backward simultaneously and repeat 10-20 times. Also very good for back stretch.
Raise both arms in front of you parallel to the ground, palms facing upwards. Now bend both forearms 10 times, for starters. You can increase the frequency once comfortable.
Raise your arms in front of you again, rotate your wrists up, down, left and right with open palm, and circular motions both ways with closed fist.
Waist and abdomen stretches:
Rotate you lovable cute tummies clockwise and anticlockwise 5-10 times each in complete large circles.
Spread apart your legs, and bend your upper body left and right keeping back aligned. Side stretches are very helpful for constructing nice side cults.
Keep your feet together and stand straight. Raise both of your arms, inhale and stretch backwards making a curve and while exhaling bend forward keeping your stomach tight and touching either your toes or the ground.
Lay on your back and fold your legs. Now stretch towards one side with your neck stretching the opposite side. Change sides and repeat it 10 times.
Leg and knee stretches:
While standing, and taking support of a wall if required, swing both legs one by one forward and backward making a 180degree angle.
Sit down with back straight and legs straight open in front (with no space). Slowly hold (constrict) and release your knees with slow and rhythmic inhale exhale. A very good knee pain relieving stretch.
Toe and ankle stretches:
While standing, and taking support of wall if required, stretch your ankles forward and backward one by one. After that rotate clockwise and anticlockwise.
Sit down with legs stretched forward. Stretch your toes forward and backward and hold for 10 seconds.
Surya Namaskar (Sun Salutations):
The best ever complete body stretch is in this one complete circle of Surya Namaskar. Breathing is very important while performing this. I will be doing another detailed post on Surya Namaskar. You can learn this while watching videos and reading about it, but I will suggest you to learn the technique once from a trainer, a professional or a person who is experienced in it.
Some more YOGA ASANAS known for providing relief to joint pains
Vrikshasana (Tree Pose):
Garudasana (Eagle Pose):
For the above mentioned 4 asanas, you can also watch this video to learn how to do these asanas. https://www.youtube.com/watch?v=Soqifc7US0w&vl=en
Malasana (Garland Pose):
Makarasana (Crocodile Pose):
Utthita Parsvakonasana (Extended Side Angle Pose):
Trikonasana (Triangle Pose):
Pavanmuktasana (with one leg):
Veerbhadrasana (Warrior pose):
Dhanurasana (Bow pose):
Ustrasana (Camel pose):
As Yoga is a very vast subject, it is always good to keep yourself up to date and read and grasp as much of information as possible about the asanas that you plan to do. The benefits and warnings about each stretch and asanas are very important to keep in mind. Also, it is great to take up a beginner class under a professional trainer to brush up your basics and to correct if any asanas is being wrongly performed by you. Keep a systematic breathing and focus on your goal while doing any asanas.
While practicing these asanas make sure you use cushions or yoga blocks for support. For some it won’t be necessary as your body will naturally respond to these exercises nicely. But for some beginners it is good to keep yourself away from aches, cramps and injuries.
You can also check out about another article Yoga the new Oxygen.
That’s all for this one guys. Let me know in the comments below how this article helped you to build up your fitness regime. Have a great day ahead guys!!