The prolong sitting and inactivity causes tight muscles. The tight muscles are not flexible and can lead to injury physical activities, and could even contribute to the development of pain.
To prevent tight muscles, it is important to stretch the muscles for pain free mobility but do it to the degree which is comfortable without going beyond the limits. The stretches can be performed several times each day, Stop stretch if you feel pain.
Stretching energises individual wellbeing and prosperity, and enables diminishing to pressure. Set aside some effort to give your body what it needs to feel present and evaluate a portion of these straightforward stretches that you may do consistently.
Ankle stretch
Rotate your lower leg/ankle for 10 to 15 times in each clockwise and anti-clockwise direction.
Calf stretch
You can stand near a wall and one foot in-front of the other, The front knee is slightly bent. Keep your back leg straight and your heel on the ground and lean toward the wall.
You can hold for 10 seconds before switching to the other side. Do it few times. Stop stretch if you feel pain.
Hamstring stretch
Hamstring muscles is between pelvis and back of each knee. It help to flex the knee and extend the hip. Hold 10 to 20 seconds each leg per stretch. Do it few times. Stop stretch if you feel pain.
Quadriceps stretch
Each stretch is for 10 to 15 seconds. Do it few times. Stop stretch if you feel pain.
Shoulders stretch
Do the shoulder stretch 10 to 20 seconds each side. The stretches can be performed several times each day, Stop stretch if you feel pain.
Triceps stretch
Do this triceps stretch 10 to 20 seconds each side. Do it few times. It can be done while standing or sitting.
Torso stretch
Do this torso stretch 10 to 20 seconds each side. Do it few times. Stop stretch if you feel pain.
Trapizoids stretch
Trapezoids are located in the upper back Do it 10 to 20 seconds for two rounds.
Hamstring and back stretch
This stretch is for hamstring and back. Do it 10 to 20 seconds for two rounds.
Triceps stretch
Do this triceps stretch 10 to 20 seconds each side. Do it few times. It can be done while standing or sitting.
Neck stretch
Do it slowly 10 to 15 times in each side. Stop stretch if you feel pain.
Twist stretch
10 to 20 seconds in each side. Do it few times. Stop stretch if you feel pain.
There is no golden rule for how much you do stretching but remember do it for few minutes and do it to the degree which is comfortable without going beyond the limits. These stretches can be performed several times each day, Stop stretch if you feel pain.
References and Further reading:
- https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
- https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2966/types-of-stretching/
