Stretches for the whole body
In every movement of daily life, from getting up, standing and walking through to picking things up, all of it has to rely on the working of the "muscles". The muscles are not only the source of power that helps us carry out various activities successfully, but are also an important structure that helps support the body so that it is stable and keeps its balance. Having muscles that are strong and in good health is therefore an important foundation of having a good quality of life and being able to move freely every day.
So how can we care for the muscles that have worked hard for us all day long? "Stretching" is the answer that is simple and extremely important. Stretching the muscles regularly helps release the accumulated tension, increases flexibility, reduces the risk of injury, and also helps stimulate the circulation of the blood, so that the muscles receive oxygen and nutrients fully, resulting in the muscles being ready for use and recovering with the highest effectiveness.
Stretches for the neck, the shoulder blade and the shoulder
The neck
Sit up straight in a chair. Use the right hand to hold the edge of the chair behind you, and the left hand to hold the head on the right side, then gradually lean it to the left, angling slightly forward, until the muscle that lifts the shoulder blade (Levator Scapulae) is tight. Hold it for 30 seconds, then change sides for another 2-3 times. This posture can be adapted by holding the edge of the chair at the side and then stretching the neck in the opposite direction without the other hand helping, in order to stretch the muscle at the front of the neck (Sternocleidomastoid)
The shoulder blade and the shoulder
Stand up straight, or sit in a chair. Raise the arm on the side you want to stretch and lay it across to the opposite side, then use the arm on the other side to raise it up and support it. After that gradually pull the arm in towards the body until the shoulder muscle (Deltoid) and the group of muscles of the tendons that rotate the shoulder joint (Rotator Cuff) feel tight but not painful. Hold it for 30 seconds, repeat 2-3 times, then change sides
Stretches for the shoulder blade and the chest
The shoulder blade
Sit up straight on a chair. Raise the arm on the side you want to stretch, letting the hand cross over the shoulder to the back. After that turn the face towards the knee on the side opposite to the one to be stretched, then use the other hand to lean the head gradually down in the same direction, until the muscle behind the shoulder blade bone (Teres Major) is tight. Hold it for 30 seconds, then repeat another 2-3 times, and then change sides
The chest
Spread the arm out at an angle of about 90-120 degrees, with the hand resting flat against a wall. After that lean the body forward and rotate the trunk slightly. When the chest muscle (Pectoral muscle) feels tight, hold the stretch for 30 seconds, then rest. Repeat 5-10 times, then change sides and repeat
Stretches for the arm and hand, and the side of the trunk
The arm and hand
Extend the arm forward and turn the hand palm down. Use the other hand to press the back of the hand in towards yourself slowly, until the muscles of the forearm (Extensors Group - Forearm Muscle) feel tight. Hold it for 30 seconds, rest to let the muscles release, then repeat 5-10 times. But if we change from turning the hand palm down to turning it palm up, it will stretch the muscles of the forearm (Flexor Group - Forearm Muscle) as well
The side of the trunk
Stand up straight with the legs slightly apart, and raise the arm on the side you want to stretch above the head, then gradually tilt the trunk to the opposite side until the muscle at the side (Latissimus Dorsi) is tight for 30 seconds, then repeat on the other side. In this posture we can use the other hand to hold the wrist of the side to be stretched
Stretches for the lower back and the abdomen
The lower back
Lie on your back on the floor with the knees bent up and the soles of the feet still touching the floor. Raise the knee on the side to be stretched in towards the chest, holding it with both hands. When the muscle of the lower back (Quadratus Lumborum) is tight, hold it for 30 seconds, then change sides. Repeat about 5-10 rounds. In this posture we can pull both knees at the same time
The abdomen
Lie face down on the floor. Place both hands on the floor in the area beside the chest, with the elbows against the body. After that use both hands to push the body up, arching the chest and the head up like a snake raising its neck, so that the abdominal muscles (Abdominals) and the back muscles (Erector Spinae) feel tight but not painful. Hold it for 30 seconds while breathing in and out normally. If you feel pain in the lower back, change to pushing against the floor with the elbows instead, in order to reduce the pressure on the back
Stretches for the hip, the thigh and the calf
The hip
Lie on your back with both knees bent up. Raise the leg on the side you want to stretch and place the ankle on the thigh of the other leg. Use the hands to pull the leg that is bent up in towards the body until you feel that the muscle of the hip, or the piriformis (Piriformis), is tight but not painful. Hold it for 30 seconds, then repeat with the other leg
The thigh and the calf
Stand up straight facing a wall at a distance of about 1 arm's length. Raise the hands to rest against the wall. Step the foot on the side you want to stretch back as far as you can, with the heel still touching the floor. Lean the body forward until the muscles of the thigh and the calf, both the Gastrocnemius and the Soleus, feel tight. Hold it for 30 seconds, then change and do it on the other side