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Therapeutic Stretches

Maintaining your body is essential, as it allows you to maximise your abilities and movement. However, keeping your muscles flexible is more challenging than you think, as it requires a regular workout routine or an active lifestyle. Keeping in mind that most of us today work behind a desk, or standing in a contained space, it's hard to give your muscles the stretch they need. To help you out, we offer you a list of comfortable home stretching programs you enjoy at any time of the day.

 

Hamstring Stretch

  • Start by laying on your back, and bend one knee.
  • Place your hands behind your thing, and create a 90-degree angle.
  • Try to straighten the same knee as far as you can, while keeping your thigh pointing upwards. Make sure the other leg is flat on the floor, and you should feel a stretch behind your knee and thigh.
  • Hold your position for about 15 seconds, repeat the process two to three, or more times depending on your fitness level.

 

Groin Stretch

  • Stand tall with your legs matching your shoulders width.
  • Bending one knee lunge to one side, and you will feel a stretch in your groin area (other leg).
  • Hold your position for about 15 seconds, repeat the process two to three, or more times depending on your fitness level.

 

Quad Hip Flexor Stretch

  • Stand next to a wall and secure a chair behind you.
  • Facing away from the chair, secure the top of your shin and foot on the chair behind you.
  • Try to maintain balance and keep your knees in line.
  • Gradually push your waistline forward, and you should feel a stretch.
  • Hold your position for about 15 seconds, repeat the process two to three, or more times depending on your fitness level.

 

When looking to add some extra challenge to your routine, you can remove the chair and follow the steps listed below: 

 

  • Standing next to a wall, bend your knee enough for you to grasp your ankle from behind.
  • Gently pull your heel towards your buttocks, but make sure your legs align with each other.
  • At this point, try to keep your knees as close to each other as possible.
  • Hold your position for about 15 seconds, repeat the process two to three, or more times depending on your fitness level.

 

Calf Stretch

  • Sit upright on a chair, with one leg out in front of you.
  • Utilise a strap or belt loop on the outstretched foot, to create a leash, carefully pull the strap in a way that your toes come towards you, while your heel stays in place.
  • You will feel a stretch on the back of your calf.
  • Hold your position for about 15 seconds, repeat the process two to three, or more times depending on your fitness level.

 

Overhead Reach

  • Stand tall with your heels and back against the wall.
  • Keep your posture in check, and slowly raise your arms to match your shoulder height.
  • Then try to reach as far as you can, without losing your spot on the wall.
  • Then try to take your arms and push them upwards, to go as far back as possible.
  • Standing in the same poison reach towards the ceiling.
  • Then slowly bring your arms down and set them on your side.
  • Make sure you keep your straight posture at all times and follow each movement with precaution.
  • Repeat the process two to three, or more times depending on your fitness level.

 

These stretches only take about 10 to 15 minutes and help you create and maintain a healthy lifestyle. While you work out your muscles, you can push stress and negative thoughts out of your body. 

 

Yours in self-care,

Adrian Wilk

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