After a long day at your desk or in the workshop, your body could use some relaxation. Stretching is a great way to relax your muscles, improve your flexibility and reduce stress. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, shares some simple stretching exercises that you can easily do after work. He also explains why it is so important to include these in your daily routine.
Why is stretching so important?
In our increasingly digital world, we often spend long days in front of the computer. This can lead to stiffness and discomfort. Stretching helps reduce muscle tension that builds up throughout the day, especially if you sit a lot or do repetitive movements. It can also improve your posture and reduce your risk of injury. In addition, it is an excellent way to mentally relax after a stressful day at work.
Stretching routines for the whole body
A full-body stretching routine that you can easily do after work starts with stretching every major muscle group. Perform each stretch for 20-30 seconds, making sure to stretch gently without forcing it. These simple exercises can help relieve tension and improve blood circulation, leaving you feeling fresher and less tense after a long day at work. Here's a simple example:
1. Neck:
Stand or sit upright and tilt your head towards your right shoulder, hold this position for a moment and feel the stretch along the left side of your neck. Repeat this on the other side.
2. Shoulders:
Shrug your shoulders towards your ears, hold for a moment and then gently roll them back and down.
3. Arms and Wrists:
Extend one arm in front of you, palm up, and use the other hand to gently pull the fingers down and toward your body, stretching the forearm. Switch arms and repeat.
4. Back:
Standing, place your hands on your lower back, push your hips forward and gently lean back to stretch your lower back.
5. Hips:
Sitting on a chair, place one ankle on the opposite thigh and gently lean forward, stretching your hips and lower body.
6. Legs:
Stand and bend forward towards your toes. Try to keep your legs straight and focus on stretching your hamstrings.
7. Ankles:
Standing, lift one foot and gently rotate your ankle in circles in one direction, then switch directions.
Focusing on the back
Many people experience back pain after a day of work, especially those with sedentary jobs. Try exercises such as the 'cat-cow stretch', an effective exercise for relieving back tension and promoting flexibility in the spine, ideal after sitting for long periods of time. Begin this exercise on your hands and knees on a comfortable mat. Make sure your knees are directly under your hips and your wrists are under your shoulders. Keep your back horizontal and your head in a neutral position with your eyes focused on the floor. For the cow pose, inhale deeply and lower your stomach toward the floor while simultaneously lifting your hips and chest toward the ceiling. Lift your head, look forward or slightly upward and relax your shoulders away from your ears. This pose helps to stretch the abdominal muscles and encourages a gentle arch in the spine. As you exhale, transition into cat pose by pulling your abdominal muscles toward your spine and rounding your back toward the ceiling. Lower your head toward your chest and bring your chin toward your chest, which stretches the back muscles and provides a gentle massage to the spine. Slowly alternate between cow and cat poses with each inhale and exhale. Repeat this cycle several times to thoroughly stretch and relax your back. This exercise not only promotes the health of your spine, but also deeper breathing and relaxation.
Loosen your legs and hips
Your legs and hips may feel stiff after sitting for hours. The 'hamstring stretch' is ideal for tackling that stiffness. This exercise not only helps to stretch the muscles at the back of your thighs, but also improves blood circulation in your lower body. Start the exercise by standing upright and taking one foot forward. Keep your back leg straight and your front leg slightly bent at the knee. Inhale and as you exhale, bend forward from your hips over your front leg. Place your hands on your placed leg to provide support and keep your back straight to ensure an effective stretch in your hamstring. Make sure your hips stay straight forward and you don't twist. Hold this position for 20 to 30 seconds and feel the stretch in the back of your thigh. Switch legs and repeat the stretch to treat both sides equally. This stretch helps to increase flexibility in your hamstrings and can contribute to better posture and relief from lower back pain.
A quiet ending
End your stretching routine with a moment of rest. This can be a light meditation or simply sit quietly for a few minutes and breathe deeply. This helps your body and mind to fully relax and recover from the efforts of the day.
Five concept
At some Happy Bodies locations we offer the unique Five concept, which has been specially developed for effective mobility training. Training with Five helps return your body to its natural position and can correct muscle tension and imbalances. Ask about the possibilities within your Happy Bodies club. Watch this video For more information.
Knowing more?
Want to learn more about how to improve physical health and fitness with simple daily routines? Or are you curious how you too can get more energy by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? Then do the membership test and sign up for a free personal introductory meeting and tour of the club. Want to bet that you are immediately sold?
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