- 24 Sep, 2024
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- 5 Mins Read
10 Stretches In 10 Minutes
Do you often feel overwhelmed taking care of your baby and the households? Do you skip your workouts as you are always short on time? We have a solution for you, try these 10 minutes stretches.
By Varsha Venkatesh
If you are suffering from sore back, tight hamstrings, and stiff hips, it’s time to loosen up. Tight muscles can cause undue strain on the joints that disrupt our normal daily function. Luckily, it only takes 10 minutes of stretching to improve your physical health and undo the negative effects caused by your sedentary lifestyle.
So, next time you feel the struggle to pick up your child from the floor or to bend down to tie a shoe, or just getting off the couch, spare just 10 minutes every day to do your stretching.
Minute 01
Palms up-Palms up
Sit with hands extended to the sides parallel to the floor. Draw the belly in and maintain length in the spine. Inhale and exhale as you relax the shoulder blades by rotating the arms.
Start with palms facing up and alternate twisting from the shoulders between palms up to palms up, synchronising with the breath.
How it helps: This helps release stiffness in the neck and shoulders and allows the release of tension along with the breath.
Minute 02
Seated Side Bend (Side Body Stretch)
Sit in a cross-legged position and place the left palm on the floor with elbow slightly bent. Reach your right arm up to the sky over your head and lean your body to the left. Keep the hips grounded as you lean your torso. Hold the pose for 30 seconds and switch sides.
How it helps: This soothing posture stretches the neck, shoulders, back and abdomen muscles.
Minute 03
Butterfly (Seated hip opener)
Start seated, bend your knees, pull your heels as close as comfortable toward your pelvis. Drop your knees out to the sides and press the soles of your feet together. Make sure your back is straight and your head is pointing toward the sky as you inhale. Exhale and bend forward keeping your spine straight.
How it helps: This pose is beneficial for the health of the reproductive system. It also improves blood circulation and stimulates the abdominal organs.
Minute 04
Head to knee pose (Seated hamstring stretch)
Sit with right leg extended in front of you and left leg bent at the knee. Place the left foot against the opposite inner thigh and bring the heel as close to the pubic bone. Place the left knee away from the right leg so that the thighs form an angle greater than 90 degrees.
Bend over the extended right leg without bending at the knees. Hold the foot with your hands. Hold it for 30 seconds and switch sides. Remember to bend forward.
How it helps: This pose helps improve flexibility and strengthen the shoulders, spine and hamstrings.
Minute 05
Bow Pose
Lie on your stomach and fold your knees. Take your hands backwards and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back. Look straight ahead with a smile on your face. Your body is now curved and taut as a bow. Bend only as far as your body permits you to.
How it helps: This pose adds great flexibility to the back. It helps strengthen the back and abdominal muscles. It helps you open up the chest, neck and shoulders.
Minute 06
Plough Pose (Backstretch and fold)
Lie on the floor with face up. Bend the knees and move your legs back and forth, bring the bent knees to the forehead and place the hands under the hips. Slowly, as you exhale, straighten your knees to attain the proper posture. Keep your torso perpendicular to the floor.
To feel the complete benefits of the pose, move the legs as further from the head as possible. At this stage, you will achieve a chin lock.
How it helps: It stimulates the thyroid, parathyroid (tiny glands in the neck), throat, lungs and abdominal organs. It helps relieve gas and back pain, it also promotes good digestion
Minute 07
Runner’s Lunge (Hip Flexor stretch)
Stand with your feet apart and keep your hands by your sides. Step forward with one leg and bend your knee (90°). Lower your feet till the back knee is close to the floor and front knee is directly above the ankle. Tilt your pelvis forward and breathe deeply. Hold the position for 30 seconds on both legs.
How it helps: Runner’s Lunge provides a deep stretch for the hips, hip flexors (a group of muscles which help lift the knee towards body) and legs.
Minute 08
Standing quadriceps stretch (front thigh muscle)
Stand straight with your feet wide apart, pull your abdomen in and relax your shoulders. Bend the left leg, bringing your heel toward your back and grasp your left foot with your right hand. Feel a mild pull gradually spread through the front of your left leg. Switch leg and repeat.
How it helps: This pose helps lengthen and relieve tightness in the thighs and hips.
Minute 09
Reclined spinal twist (Lying Torso Twist)
Lay on your back. Extend your left leg on the floor, keeping your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down.
Place your left hand on the outside of your right knee. Exhale drop your right knee over the left side of your body keeping the gaze towards right fingertips and shoulder blades pressing down. Hold the pose for 10-25 breaths and switch sides.
How it helps: Releases tension in the spine. Massages the abdominal organs and tones the muscles of your back.
Minute 10
Number 4 (glute stretch)
Lie on your back with knees bent. To begin with, cross your right ankle over your left thigh. Your legs should look like the number 4. Interlock your hands behind your left thigh and gently begin to draw your legs closer to your body. Try to keep your spine straight and shoulders relaxed. Hold for 30 seconds and repeat on the other side.
How it helps: Opens the hip and backside muscles. It is good for lower back pain and relieves tension.
We tend to blame lack of physical activity to the paucity of time. However, time is not a hindrance when you have the will to do it. So, what are your waiting for, get, set and start your stretches!