Everyone sets different goals in the new year. All things being equal, claiming one is still unattainable for a normal person. Most of these are people whose arrangements are for a year but not so much for a month or seven days. Well-known dietician Rujuta Diwekar says that assuming this will happen or you are tired of exercise, if you are not really getting the time to workout, then at that time essentially everyone should extend these eight to ten. should do.

As we become more established, our body's adaptability decreases and we tend to bend more. Practices that we used to do effectively in youth do not fit with age, that is everyone's insight. When the flexibility of the body decreases, due to lack of development, many diseases like neck pain, back pain, knee pain, lumbar pain come on the head.

A part from this, due to wrong sitting, getting up, walking, resting, standing repeatedly, there is pain in neck, back, middle part and legs. To avoid this, at that time you need to do some extraordinary activities daily. Diwekar says that suppose you cannot do this action, then do these 5 types of expansion regularly. Rujuta Diwekar recently shared a video on Instagram. Following are the 5 types of expansion that everyone should do daily.

Stretching कैसे करें और Stretching के फायदे जाने


What is an extension of exercise?

It is extremely beneficial for us to expand the practice. We must constantly memorize extended exercises for our activity program. By increasing the exercise, our body remains adaptable and the development of the joints of the body also continues as before. Considering that we have equal adaptability on both sides of our bodies, at that point, the potential for injury becomes incredibly low. Get ready for 5 to 10 consecutive minutes before doing extended activities and this should be done forever after an exercise.

Do this activity 2 or 3 days per week. Do this activity carefully and slowly. If you have a medical problem or experience a physical problem, consult an expert about which stretch would be best for you.

Benefits of stretching exercises
  
Following are the benefits of doing extension exercises -
  1. This should be possible anywhere and anytime. Whenever done properly, there is no danger in doing them.
  2. Extending workout improves the ability of our body to bend the joints.
  3. Expanding expands the versatility of our body.
  4. Doing so greatly reduces the chances of damage.
  5. The extension empowers the muscles to work adequately.
  6. Extending increases the length of the muscles and works on the stance of the body.
  7. The extension of exercises enhances the adaptability in our body such as increased dexterity in the body. When our body's adaptability is very good, the actual performance is better and there is less chance of damage.
  8. Extended exercises release the muscles, thus reducing their fatigue and extending the degree of dying.
  9. Some of the time when we are busy with work all day, at that time due to fatigue or tiredness the rest starts during work. Assuming that you feel like this, then avoid your place at that time and do 2 to 3 extended workouts. This will increase your energy level.
  10. Extending increases blood flow to the muscles and helps keep the entire body solid.
  11. Extending is also useful in reducing the arousal in the body after exercise and also in reducing the time it takes to recover.
  12. Exercising gives the muscles time to rest. There is an increase in blood flow and a supplemental supply to the muscles, just like post-exercise pain relief.
  13. A good eating routine and extended exercise help in reducing cholesterol in the body. Thus it protects you from coronary disease.
Important Stretching Tips

There are many benefits to extending, yet it must be done safely. Here are some pointers that you must remember while expanding –
 
  1. Try not to consider increasing the warm-up and if you stretch without a warm-up, your muscles may suffer at that time. Walk slowly for 5 to 10 minutes before extending. It is generally helpful to extend after exercise.
  2. Each person has diverse hereditary characteristics and the adaptability of his body. Let's say we talk about artists, gymnasts, then at that point, those individuals are generally adaptable. So a normal person should try not to be as adaptable like them and keep in mind that both the left and right parts of the body should have the same adaptability. Failure to do so increases the chances of injury to the body.
  3. While doing stretching workouts, we should focus on calves, thighs, hips, lower back, neck and shoulders as these are the largest muscles of the body. Apart from these, the muscles you use the most should be stretched.
  4. Stretch slowly in an exceptionally smooth manner. Try not to shock your body. If you develop a jerk while you stretch, the muscles may be injured and firmness may occur at that time.
  5. Breathe normally and hold each stretch for 30 seconds. If there is any problem in any part of the body, then at that time the muscles there can be increased for 60 seconds.
  6. While stretching, your point should be that you feel a slight stretch in the muscles and not pain. In the event that you feel pain when you extend, quickly emerge from the stretch and return to the position where you did not feel the sensation.
  7. Whether you play a sport or your routine requires you to use specific muscles, be sure to expand those muscles in your extended program. For example, playing football puts the most load on the hamstrings. So if you play football, you should extend the hamstrings.
  8. It may take time to expand activities. However, the 7 day extension of 2 to 3 days is exceptionally helpful for us. Let's say you gave up on expanding, then the benefits would be gone. For example, if stretching has increased the adaptability of your joints, then not doing extension activities can reduce the adaptability again.
  9. In yoga, you get all the benefits of stretching. The extraordinary thing about yoga is that in this you do not remain static, yet there is a slight development. To do yoga, and need to do any other kind of extended standard, then at that time make sure that there is a slight development of your body.
Shin stretch instructions

The lower leg muscles are located on the back of the foot below our knees. Expand activities to increase them. Stay at a safe distance from dividers or activity gadgets. Step your right foot behind your left foot. Bend the left leg in front and straighten the knee of the right leg, keeping the heel at the surface level. Keep your back straight and look your hips forward. Try not to move the claws back and forth and stay in this position for 30 seconds. Presently repeat this conversation with the other leg.

The Most Effective Way to Stretch the Hamstrings - Hamstring Stretch Activities

The hamstring muscles are located on the back of our leg above the knee. Rests close to the outer corner of a divider or entrance. As shown in fig. Lift your left leg and reach the heel over the divider and slightly bend the knee of the left leg. Stay in this position until you feel a stretch in the back of your left leg. Hold this position for 30 seconds. Now repeat this cycle with the other leg.

Quadriceps Stretch Using Dividers

The quadriceps muscles are on the front of the thigh. Stand close enough to a divider or clearing gadget to keep it intact. Firmly grasp the lower leg of your left foot and pull the impact point of that foot back until pressure is felt on the front of the thigh. Stand firmly on this footrest for 30 seconds. Presently repeat this conversation with the other leg. By doing this extensive exercise, the strength of the muscles is tight and the knees of both the legs come closer.

Instructions for Stretching the Hip Flexor

The "hip flexor" muscles help elevate the hips and curve the midriff. They are located on the upper part of our thigh and below the hip bones. Keep your right knee on the ground, you can use a towel just below the knee as a pad, as shown in the picture. Now place your left leg in front of you and bend your knee. Keep the left hand on the left foot, this will keep the balance of the body. Place the right hand on the right hip, so that the midsection does not shave. Keep your back and back straight and at the same time keep the abdominal muscles tight. Hold this position for 30 seconds. Now repeat this cycle with the other leg.

Instructions for Stretching the IT Band - IT Band Stretch 

The iliotibial band is a group of tissues found on the outer side of the hip and around the thigh and knees. Be almost a divider or gym equipment with the goal that it is kept intact. Step your left foot on top of your right foot as shown in the picture. Presently try to approach the right side by bringing your left hand over the head. By doing this you will feel the stretch in your left side hip. Hold this position for 30 seconds. Now repeat this cycle with the other leg.

Knee to Chest Stretch for the Hips

The knee-to-chest stretch essentially focuses on the muscles in the back of the lower body. If there is a problem related to bones, then do not do it at that time, otherwise it may increase your anxiety. Lie on a firm surface so that your heels and the surface are opposite each other. Now bring your knee to the chest, until you feel pain in the lower part of the lower body. As expected, bring your knee close to the chest. Also, discharge the other leg easily. Hold this position for 30 seconds. Now repeat this cycle with the other leg.

How to do stretching for the lower body

Assuming that you need to represent wider stretches of time, you have a hamstring problem. As the condition progresses, back pain and lower back pain start. To avoid this problem, do these steps. Above all, place the centers of both hands on the divider. Keep your arms in line with your chest against the divider. Then at that point move both the legs back and forth. At this time in this express your hands will be absolutely straight. The corners should not turn and the legs should not bend at the knees. Now pull both the shoulders back and slowly fold them down. Your feet should be at the 90-degree point from the divider, your arms and your back too. Stay in this position for 15 to 20 seconds.