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Stretching Exercises

Over 50% of all people suffer often or even regularly from the painful consequences of muscular tension. Tension in the throat, neck, and shoulder muscles as well as calf and foot cramps are among the most common health problems that disturb our well-being.

Localized muscle tension signals an increased state of tenseness in your body. Prolonged symptoms can even lead to chronic pain and restricted skeletal movement.

Muscular tension often occurs in connection with stress and nervousness. A tense body posture at work (e.g. at the computer) and during long drives can also cause localized muscular tension. Additionally, inadequately trained back and neck muscles or an uncomfortable mattress can lead to pain in the musculoskeletal system.

Nerve impulses that should normally travel through the nerves get blocked due to repressed emotions and stress. This builds up static electricity in the muscular tissue through which these nerves pass. These unconscious nerve impulses keep our muscles in a partially contracted state. It is this continuous passive contraction of our muscles called tonus which is an invitation to disease.

Stress, migraine, pain around the head and neck, tension headaches and a continuous feeling of tightness and strain are all the result of muscular tension.

Stress accumulation in the muscles does not allow the body to heal itself.

These simple exercises done a few minutes every day can relieve this muscular tension.

Exercise 1

Focus Area:

  • Palms to Shoulders. Feel the pain in that area.

Method:

Sit on the floor with crossed legs. Firmly open both your palms and make tension in the fist of both the hands. Keep it for 15 seconds and then release. Do it three times.

Benefits:

  • Finger Joints, Arthritis.
  • Pains near elbow, shoulder, biceps.

Exercise 2

Focus Area:

  • Palms to Shoulders. Feel the pain in that area.

Method:

Sit and stretch both your hands side ways. Keep your shoulders, elbows and fingers straight. Hands must be parallel to the floor. Push both hands outside, tense them. Keep it for 15 seconds and then release. Do it three times.

Benefits:

  • Frozen Shoulder.
  • Tennis Elbow, Wrist Problems.

Exercise 3

Focus Area:

  • Back, Legs, Heel, Toes.

Method:

Sit first, stretch your right leg straight and then fold your left leg. Hold the leg from the lower part of the knee and lift the leg for 4 to 6 mins. Keep the leg straight and tight, toes towards yourself. Hold for 15 seconds and then release. Do it three times.

Benefits:

  • Rheumatism, Knee Pains, Sciatica.

Exercise 4

Focus Area:

  • Chest.

Method:

Sit and take deep breath, put both palms on the chest, hold the breath, stretch your chest out side, make it like a rock. Keep it for 15 seconds and then release. Do it three times.

Benefits:

  • Asthama, Bronchitis.
  • Cough and Cold, Congestions, Heart Problems.

Exercise 5

Focus Area:

  • Abdomen.

Method:

Sit, keep both palms on the stomach. First breathe in, then breathe out and pull your stomach inside with the help of your hands. Empty out the lungs completely and keep pulling the stomach from inside. Now hold your breath. Keep it for 15 seconds and then release. Do it three times.

Benefits:

  • Digestive Problems, Liver Problems.
  • Acidity, Kidneys.

Exercise 6

Focus Area:

  • Back and Abdomen Muscles.

Method:

Stand up, keep legs apart, breathe in and raise both the hands straight above the head. At the same time stretch your body up on the toes of the legs. Stretch your whole body until you stand on the toes. Hold the breath and balance the body. Keep it for 15 seconds and then release. Do it three times.

Benefits:

  • Spine.
  • Improves Circulation.
  • Whole Body is Stretched.