The importance of stretching
MANY of us spend the entire work week sitting at a desk with little time spent moving around and flexing our joints.This often leads to tight muscles and prolonged joint pains or pains in the lower back.
Rohan Gordon, personal trainer at Eden Gardens Wellness Resort and Spa, said the best thing for hip mobility and glute activation is sitting less and moving more, as well as stretching.
“Stretching helps improve flexibility and increases your range of motion. It assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position. Also, because of so much time at our computers, many of us have tight chest muscles which pull the shoulders and head forward, leaving us with a hunched shoulder look,” he said.
Gordon added that stretching has the potential to decrease injury by preparing muscles for work before activity, as well as increasing blood and nutrient supply to muscles, thereby possibly reducing muscle soreness.
Below he shares stretches that can be done to balance the body and correct damage that sitting for long hours might cause.
1. Leg swings
Gordon said these are great dynamic stretches that can be done before a workout to loosen the hips, hamstrings and glutes.
“Begin with forward leg swings. Find something to hold for balance. Start off swinging your right leg backwards and forwards as high and as far back as you can. You can do 20 to 40 swings and then switch legs,” he said.
2. Side-to-side swings
“Again, find something to hold for balance. Swing your right leg out to the side as high as possible and then in front of you towards your left as far as you can go. Perform 20 to 40 swings and then switch legs,” Gordon said.
He said depending on how tight you feel, you may need another set.
3. Squats
Gordon said to stretch your muscles you can squat down until your butt touches your ankles. “Keep your heels firmly on the ground and your back straight. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching. Your back and hips will thank you,” he said.
4. Table pigeon pose
If you’ve done yoga, Gordon said you’re probably familiar with the pigeon pose. “This stretch is the same thing, except that you use a table, which makes it a bit easier to perform and allows you to stretch out your muscles from different angles,” he said. “Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees. Place one hand on the table and one hand on your foot for support. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Then change to the other side and do the same.”
5. Barbell bridges
To maximise this stretch, Gordon advises that you lie on the ground with your knees bent, and feet flat on the floor.
“Put a padded barbell across your hips and grab it with an overhand grip about shoulder-width apart. Raise your waist off the ground while squeezing your glutes until your hips are aligned with your body. Return to the starting position, and complete three sets of 15 to 20 reps,” he said.
