In our busy day-to-day lives, it’s easy to forget the importance of stretching our muscles. Simply walking each day may not be enough to prevent the aches and pains that can occur as we grow older. Incorporating daily stretching into your routine is crucial for maintaining flexibility, improving circulation, and reducing the risk of injuries as we age.
In my daily routine of stretches, I light up a little candle from my cherished 'My little box of ReCalm.' This candle burns for approximately 20 minutes, perfectly aligning with my stretching session. As the gentle glow fills the room, I apply pulse points with the ReCalm Holistic Roll-On Aroma, utilising the soothing ReCalm Blend. This grounding ritual, accompanied by deep breaths, helps to relieve any tension and evokes the serene ambiance of a spa.
Start Your Morning Right
Creating a lovely routine that you look forward to each morning is essential. Set aside 20 minutes for yourself before your daily routine begins. Enjoy your morning hot drink, light one of our calming aromatherapy candles, and play some ambient meditation music. This peaceful hub in your home will be your space to engage in your stretching routine, helping to alleviate aches and pains while restoring flexibility and mobility. You’ll feel uplifted and calm, ready to face the day with a smile! (Print this out and laminate it and pop it on your fridge or somewhere to remind you to do this each day).
Effective Stretching Exercises
Here are some effective stretching exercises you can incorporate into your daily routine:
Warm-Up (5 mins)
1. Shake Out Your Body: Shake your wrists and ankles gently for about 30 seconds, move your arms out to the sides and shake them vigorously for another 30 seconds, and do shoulder rolls for 30 seconds.
2. Torso Twist: Stand with your feet shoulder-width apart and gently twist your torso side to side for about 1 minute.
3. Leg Shakes: Shift your weight to one leg and shake the other leg for 30 seconds, then switch.
4. Joint Rotations: Rotate your joints through their full range of motion, focusing on your neck, shoulders, wrists, hips, knees, and ankles.
5. Jumping Jacks: 10 repetitions.
6. Body Shake: Shake your whole body, jumping lightly and letting your arms and legs move freely for 1 minute.
Stretching Routine
1. Neck Stretch: Sit or stand up straight, slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then switch sides.
2. Shoulder Stretch: Bring one arm across your body at shoulder height, using your other arm to gently pull it closer to your chest. Hold for 15-30 seconds and switch arms.
3. Chest Stretch: Stand tall, clasp your hands behind your back, and slowly lift your arms to open up your chest. Hold for 15-30 seconds.
4. Side Stretch: Stand tall, reach one arm overhead, and lean to the opposite side. Switch sides.
5. Cat-Cow Stretch: Get on your hands and knees. Inhale as you arch your back (Cow Position) and exhale as you round your back (Cat Position). Repeat for 5-10 breaths.
6. Knee to Chest: Lie on your back, bend your knees, and gently pull one knee towards your chest. Hold for 20-30 seconds, then switch legs. For a deeper stretch, hug both knees to your chest.
7. Hamstring Stretch: Sit on the floor with one leg extended. Reach toward your toes of the extended leg, keeping your back straight. Hold for 15-30 seconds and switch legs.
8. Quadriceps Stretch: Stand and hold onto a wall for balance. Bend one knee, bringing your heel toward your buttocks. Hold for 15-30 seconds and switch legs.
9. Calf Stretch: Stand facing a wall, bend your front knee while keeping your back leg straight. Press the heel into the ground. Hold for 15-30 seconds and switch legs.
10. Piriformis Stretch: Lie on your back, bend your right knee, and place your right ankle on your left knee. Pull the left thigh towards your chest to feel a stretch in your right buttock.
11. Seated Forward Bend: Sit with your legs extended in front of you, inhale and lengthen your spine, then exhale as you reach for your toes. Hold for 15-30 seconds.
12. Cobra Pose: Lie on your stomach, push up on your hands, lifting your chest while keeping your hips on the ground. Hold for 15-30 seconds.
13. Child’s Pose: Sit back on your heels and stretch your arms forward on the ground for a calming finish, holding for 30 seconds.
14. Angel Pose: Lie on your back, bend your knees, and place the soles of your feet together. Let your knees drop out to the sides. Relax your arms and focus on your breath for 5-10 breaths.
15. Deep Breathing (1-2 minutes): Finish with some deep breaths, inhaling through your nose and exhaling through your mouth, feeling the energy of the morning sun.
Tips for Your Stretching Routine
- Perform these stretches gently, avoiding any bouncing movements.
- Breathe deeply and relax into each stretch.
- Aim to hold each stretch for 15-30 seconds and repeat 2-3 times.
Incorporating these stretches into your daily routine can significantly improve your flexibility and help prevent aches and pains. With ReCalm Holistic’s 100% natural well-being products, you can enhance this experience even further. Print this guide and keep it in your quiet space to enjoy daily!
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