Everyday Stretches To Improve Flexibility And Mobility

It’s hard for us to get out of our comfort zone and break our life’s old patterns. We don’t even realize how trapped we are in our conventional way of living, working eight hours a day sitting in one place, an hour or so goes in commuting, the remaining time may be spent eating in front of the television. Often, many of us complain of pain in the joints and stiffness, which doesn’t surprise us as these pains are a by-product of our sedentary lifestyles, but let’s pause and look at our everyday life. Can we be a little mindful and make simple and easy daily life changes to keep up good health? 

The older you get, the harder it becomes to bend down, climbing up the staircase, lifting your kid, or even a simple thing like getting up from the couch. Improving the body’s flexibility is very important to be able to do these everyday activities efficiently. We can’t achieve this without moving a muscle. 

Let’s take a look at some fast relieving and gentle stretches to get rid of random pains.

Toe Fanning

Target Muscles: Foot Muscles

Steps to Perform: 

While you’re either lying down on a surface or sitting, once you’re comfortable resting in the position, spread your toes as wide as possible, then relax your foot. To gain some additional mobility for your ankles, you can point and flex your foot as you perform this exercise, repeating these steps about 10 to 15 times for each foot.

Foot Dome

Target Muscles: The plantar fascia (thick tissues present at the sole of your foot)

Steps to Perform:

Take a golf ball or a lacrosse ball, position the center of your foot on top of the ball. Hold at the same position for your desired duration of time. You can also utilize the ball to massage out any tension you feel. You can perform this by moving your foot back & forth on the ball, especially on the areas that you feel the tension. Repeat the same process on the other foot.

Banded Calf Stretch

Target Muscles: Achilles tendon and calf muscle

Steps to Perform: 

Take an exercise band or a yoga strap and lie on the ground comfortably.

1. 1. Bend your left leg and root it on the floor.
   2. Position the band at the ball of your right leg while your leg is raised in the air.
   3. Bend and maintain a slight bend in your right knee.
   4. Pull the band towards your body till you feel the stretch, repeat the same process on the other leg.

Downward Facing Dog

Target Muscles: Calves, hips, and hamstrings

Steps to Perform:

 Position yourself on your knees and hands, then raise your hips into the air as you lower your head back and through your arms.

1. 1. Attempt to straighten out your legs as you push the top of your thighs back, but ensure that you don’t lock out completely.
   2. Hold the same position for your desired duration of time.