Are you dealing with bad posture and joint pain? This can be an early sign of irregular settings and a lack of physical movement that stresses your body. People are juggling hectic lifestyles and sitting jobs that lead to an inactive state, and eventually, the body starts showing results like round shoulders, back pain, muscle fatigue, etc. Maintaining a full body stretching routine that channels blood flow and unlocks body fitness is advisable to gain the perfect balanced fitness level.
Want to know more about full-body stretching? If yes, this comprehensive blog will guide you through scheduling a full-body stretching routine to gain the required flexibility and mobility. Before the routine, let’s start with the basics of body stretching.
An Overview Of Body Stretching
Body stretching is a set of exercises that involve putting your body into any static position to lengthen muscles and promote more flexibility. There are two significant types of stretches that you should understand for your full-body stretching routine. The first is dynamic stretching, which involves active movement and puts the body into motion; it is popular for warm-up routines where your muscles get prepared for intense exercise. The other type is static stretching, where you must hold at one position for longer to lengthen your target muscles.
So, a full-body stretch combines dynamic and static stretching to achieve the best body posture and eliminate physical irregularities.
Full Body Stretching Routine: Steps To Follow!
Now that you have the context of body stretching, let’s move to the full-body stretch exercise you should follow to upgrade your fitness level.
#Neck Stretching Exercise
- Tilt your neck on one side so that your ears touch your shoulders.
- Use your hands to exert light pressure on the opposite side of your head.
- Repeat the process while holding the position for 20 to 30 seconds on both sides of the head.
- Follow 2 to 4 sets on each side.
#Chest Stretching Exercise
- Stand at the entry point of any door by placing both arms on the sides.
- Now, the bent chest part is over 90-degree angles with the arm holding the door edges.
- Slowly stretch your body to come forward and feel chest muscles stretching
- Hold the position for 20 to 30 seconds and breathe properly.
#Hamstring Stretching Exercise
- Sit on your yoga mat with one leg extended and the other bent so your foot rests on the inner thigh.
- Slowly bend your body to reach the extended leg foot and try to touch it.
- Feel the stretch with the leg muscles and back side.
- Hold the position for 30 to 40 seconds for each leg and breathe deeply.
- Follow 2 to 4 sets for each leg side.
#Calf Stretching Exercise
- Take a position facing a wall and place both hands at shoulder height.
- Now, take one step back and press on the ground with heels on the side.
- You will feel stretched calf muscles.
- For 15 to 30 seconds, hold the position for each leg and breathe deeply.
- Follow 2 to 4 sets.
#Quadriceps Stretching Exercise
- Take a stand position and move one leg backward with a folding ankle.
- Now, use your hands and touch your folded feet with stretching muscles.
- Keep your knees together and feel stretched in front of your thigh.
- Breathe properly and hold the position for 15 to 30 seconds for both legs.
- Repeat the set for 2 to 4 times.
#Hip Flexor Stretching Exercise
- Take a lunge position by setting one foot in front of the other one.
- While keeping your back straight, gently push your hips forward.
- You will feel muscle stretching over the hip and thigh, and breathe deeply.
- Keep holding that position for at least 15 to 30 seconds.
- Repeat the process for 2 to 4 sets.
#Seated Forward Bend Exercise
- Sit on the floor and extend both legs on your body’s front side.
- Slowly bend your body and try to touch your feet while your face touches your knees.
- Hold the position for 20 seconds and gradually release to the normal position.
These are the best exercises to build your full-body stretching routine, which helps you gain flexibility. In addition to this stretching exercise, there are other movements that target specific parts of the body.
Trigger Point Massage Therapies
In addition to a full-body stretching routine, massage therapies help to heal pain and muscle strain by targeting trigger points. You can consult the best massage therapist to get assistance for ideal therapy to relax muscles.
Benefits Of Full-Body Stretching Routine
Full-body stretches are an effective way to elongate muscles and help in building strength or cardiovascular endurance. This routine comprises dynamic and static stretching and yoga posture to shape the perfect body. Here are the benefits of a full-body stretching routine:
- Reduces muscles tension
- Improves mobility and flexibility
- Increase blood flow in the body
- Remove postural problems in the body
- Flexible joint and muscle movement
- Prevent minor injury pain
Fix Your Full-Body Stretching Routine With Better Health Concepts!
If you want to improve your overall health and well-being with full-body stretching, Better Health Concepts is the ultimate place for therapies. We specialize in offering the best body stretch therapy and massage in New Hope; apart from stretching exercises, our professionals suggest effective massages to relax soft tissues and muscle tension. You can explore our different body stretching techniques to empower more flexibility and improve physical well-being.
Ready to relax your body tension? Connect with our professional therapist today!
