Anyone who has ever dragged themselves to the bathroom after getting up with stiff joints knows the feeling: the body feels rusty. Does this sound familiar?
And do you also know the effect where you just want to quickly bend down or stretch for something, but you can’t quite manage it? Then it’s high time to do something for your mobility!
Even if you are still going through life without any problems, you should not neglect this important aspect of your well-being. Because good mobility is crucial for a high quality of life.
Here’s why stretching is much more important than most people think. You will also find tips and initial exercises so that you can get started straight away.
Stretching exercises and mobility as the key to a better quality of life
Mobility decreases with age – but not only then! Flexibility also decreases in people who sit a lot or make one-sided movements. And that can become a real problem:
Whether tying shoes, reaching for something or simply stretching – mobility allows us to do everyday actions without thinking about it. It is the basis for an active and independent lifestyle.
Performing stretching and movement exercises less often can lead to a change in the natural range of motion in everyday life. Then simple movements suddenly become real challenges.
What happens if you don’t stretch?
Our bodies are designed for a lot of movement. If this does not happen or is carried out too one-sidedly, then the tissue adapts. The muscles shorten, the fascia sticks together and the joints lose mobility. At first it’s barely noticeable, but little by little movements become less and less possible. If stretching exercises are neglected in everyday life, some people report a changed sense of movement in everyday life. This can even increase the risk of falling. A regular exercise routine and herbal support can help you move more freely and safely in your daily life.
You can achieve a lot with regular stretching exercises. The effort is very manageable; just ten to 15 minutes a day can have an enormous effect. Stretching creates a feeling of flexibility and ease during natural movements. Give it a try and start a new, beneficial habit today!
Stretching exercises: tips for getting started
To ensure that stretching exercises achieve the effects they are supposed to, you should pay attention to a few points:
- No pain: Stretching can be intense and uncomfortable, but never painful. A slight pull is sufficient to achieve the effect of the stretching exercise.
- Regularity comes before duration: It’s better to stretch briefly every day rather than rarely and for a long time!
- Consider all major muscle groups: Stretching exercises are important for the whole body. Therefore, learn different exercises that stretch your legs, back, shoulders and neck!
- Static stretching: Assume the position of each stretch and hold it for 20 to 30 seconds! Don’t rock back! When the feeling of stretching wears off, you can gently increase the intensity of the exercise.
- Breathe calmly and consciously: Breathing helps to relax the muscles and stretch in a controlled manner.
3x stretching: exercises for beginners
If you want to start stretching straight away, you can start with these 3 stretching exercises:
- Shoulder and neck stretch: Hold one arm straight across your body! With your other arm, gently pull on your elbow until you feel a stretch in your shoulder and neck. Hold the stretch for about 20 seconds before switching sides!
- Hip Flexor Stretch: Kneel with one knee on the floor while placing the other leg forward with your foot planted! Gently push your pelvis forward until you feel a pull in your hip flexors!
- Calf extension stretch: Lean against a wall with both hands! Stretch one leg back and press your heel firmly into the floor so you feel a stretch in your calf!
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