The ultimate guide on how to prevent injury while exercising
There are a lot of benefits to stretching regularly, including improving flexibility and circulation, as well as preventing injury.
In this blog post, we’ll share five easy stretching exercises that you can do at the gym or home.
So if you’re looking to improve your overall fitness level, be sure to add these stretches to your routine!
1. The Low Lunge
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Place your right foot in front of you, and step out with the left leg.
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Bend both knees to lower yourself down into a lunge position, placing hands on either side of the front knee.
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Shift weight forward onto the front leg as you push back with the rear leg to return to starting position.
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Repeat steps 1-3 alternating legs for the desired number of reps.
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Rest briefly before repeating the entire sequence.
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Perform 3 sets of 8 reps each day for optimum results.
Why use the low lunge?
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It’s the most effective way to open up your hips and stretch out your groin.
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It’s a great pose for strengthening the muscles in the back of your legs.
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It can help with digestion by opening up your stomach and intestines.
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You’ll find that it helps you to focus on what you’re doing, rather than letting your mind wander off elsewhere.
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If you have knee problems, this is a great alternative because there is less pressure on them during this pose.
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Finally, if you want an extra challenge, try holding one arm straight out in front of you as well as balancing on one foot during this exercise!
The benefits of performing this exercise
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The low lunge is a great stretch for the hamstrings and calves.
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It’s an excellent pose to strengthen your quadriceps, hip flexors, and glutes.
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You can do it anywhere – at home or in public.
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It strengthens the core muscles to help you maintain balance throughout your day.
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Doing lunges regularly will make you more flexible over time.
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Low lunges are also good for people with knee pain as they put less weight on the knees than high lunges would.
2. Hamstring Stretch
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Place one foot on a chair, table, or other raised object.
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Keep your back straight and lean forward from the hips until you feel a stretch in the hamstring.
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Hold for 30 seconds then switch to the other side.
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Repeat 3-5 times per day for best results.
3. Child’s Pose
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Child’s Pose is a yoga pose that stretches the hips, knees, and ankles.
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It also releases tension in the back muscles by stretching them away from each other.
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This pose is often used as a resting position for meditation or relaxation.
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The name “Child’s Pose” comes from its resemblance to sitting on one’s heels with their legs folded under themselves like an infant would sit.
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If you cannot reach your toes without bending your knees then try folding your arms across your chest instead of placing them on top of your thighs.
Benefits of the pose
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The Child’s Pose is a great way to stretch out your back and spine.
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It can be used as a resting pose when you’re feeling tired or stressed.
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It can also help calm an upset stomach, especially after eating spicy food.
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You’ll feel more refreshed and energized in just five minutes!
How to do it
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Sit on the floor with your knees bent and feet flat.
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Lean forward, resting your forehead on the ground.
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Breathe deeply for at least 5 minutes while in this position.
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Hold this pose for as long or short as you like – it’s up to you!
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Repeat steps 1-4 until desired results are achieved.
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When finished, sit cross-legged with hands in lap and close eyes. Remain still for 3 minutes before opening them again.
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You can also do a variation of this pose by sitting on your heels instead of your butt (this is called the Cow Pose). If you choose to do so, make sure that you don’t have any discomfort in your lower back when doing so.
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Remember to breathe deeply during these poses! It’s important not only because it helps muscles relax but also because it helps calm down an anxious mind which makes achieving peace much easier. This will help keep stress levels low and improve mood overall.
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When done correctly, Child’s Pose should feel great after just one session! Consider adding this into everyday life if possible since studies show that daily use has many health benefits including improved digestion.
4. Seated Forward Bend
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Seated Forward Bend is a gentle way to stretch your hamstrings and lower back.
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Take a seat on the floor with legs extended in front of you.
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Gently lean forward from the hips, keeping spine straight and head up.
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Allow hands to come down towards feet or rest close by for support if desired.
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Release tension as you gently rock back and forth, feeling the stretch through your body.
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Hold for 10-30 seconds before slowly returning upright to complete one repetition.
5. Downward dog
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The downward dog pose is an excellent posture for stretching your back, spine, and hamstrings.
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It also strengthens the arms, thighs, shoulders, hands and wrists.
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You can do it with or without a mat.
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To get into the pose you start on all fours then push your hips up in the air while simultaneously straightening your legs behind you until they are perpendicular to the floor.
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Keep your head between your arms but don’t force yourself into any position that doesn’t feel natural to you
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Hold this pose for at least 30 seconds before releasing slowly back down onto all fours.
The Low Lunge, Hamstring Stretch, Child’s Pose and Seated Forward Bend are all great stretches to do at home. They’re also a good way to break up the monotony of your day if you work from home or have an office job where you sit for extended periods of time.
These poses will help improve blood circulation throughout your body as well as stretch out the muscles in your backside so they don’t seize up on you later down the line.
Downward Dog is another pose that many people find relaxing and can be done anywhere there is enough space (even outside!).