How to start the week with a good stretching routine?

It is important to stretch well before and after your exercise routines too. Photo: Shutterstock/Jacob Lund

As a famous saying goes, 'Every morning you have two choices: continue to sleep with your dreams, or wake up and chase them.' If you want to chase the healthier body of your dreams, start the week with a good stretch routine. The process of lengthening, elongating and flexing your muscles can help your overall body functions, regardless of your age. It is important to stretch well before and after your exercise routines too. If you are wondering how to go about it, here's what you should know: 
1) Start right with a gentle wake-up
Don't stress the body with loud alarms to wake up in the morning. Wake up to a soothing yet motivating alarm that helps you get into a good mood and start with your day on a positive note. Once awake, take deep breaths, and stretch your arms above your head to lengthen your spine. 

2) Stretch the full body
Once out of the bed, stand next to it and breathe slowly. Raise your arms towards the ceiling and take deep breaths. this will stretch your body from toes to fingers. Hold it for a few seconds and repeat if you feel the need
3) Shoulder rolls, neck and back stretches
A few rounds of simple head tilts towards each of the sides, holding them for a few seconds, will relax your neck. Shoulders can be rotated in forward and backward motions to release tension in the arms and upper back. To stretch your back, sit on a comfortable chair, keeping your hands on your knees. Now, lower your chin towards your chest and round your back. After holding it for a few seconds, round your back slowly in the other direction. 

4) Stretches before workouts
Depending on the workouts you are going to do, pick the right kind of stretches. If you are going to run or walk, go for leg swings, arm and hip circles, walking lunges, high knees and butt kicks. If you prefer strength training, you can also incorporate bodyweight squats alongside the above. Do them following the advice of experts, who can correct your posture, breathing technique and movements. 

The comments posted here/below/in the given space are not on behalf of Onmanorama. The person posting the comment will be in sole ownership of its responsibility. According to the central government's IT rules, obscene or offensive statement made against a person, religion, community or nation is a punishable offense, and legal action would be taken against people who indulge in such activities.