In today’s blog post I will talk about 5 warmup exercises that you should be doing on daily basis. These exercises won’t take too much of your time, you have to separate 2-3 minutes a day to perform them, preferably at morning. These exercises are very basic and simple, you don’t have to be a flexible individual, however they will certainly contribute to flexibility. I also want you to know that this topic is relevant to my past unit in science class which is “improving human performance”. I was given an assignment where I was supposed to explain how stretching out the muscles increases flexibility and therefore improves the human performance. The following exercises are yoga positions which I’ve been doing for a month to test how efficient they are. These exercises will help you in growth and development. I advise you do these in the morning before school and during weekends just simply after you wakeup or after breakfast. I also want to bring out the fact that all information from this blog post is from my personal experience, therefore there is no reference to other sources but myself. It will definitely bring out the positive mood and keep it throughout the day.
First and most important thing to know is that muscles are like springs, the more you stretch them the more flexible they become. Stiff muscles on the other side behave like thigh springs, more force needs to be applied for them to extend. Therefore, I advise you to eat caloric breakfast which will obtain you with more energy. Throughout the time you should increase the intensity of these workouts so that the work remains efficient.
- Neck Roll
This is a stretching exercise which impacts the neck and shoulder muscles. This exercise is very simple, you just have to roll your head in the full round left and right. By rolling your head you will increase the flexibility in your neck muscles which will prevent the muscular contraction called spasm. It can be very unpleasant and painful. It is often caused by an amassing sleeping position or simply by lack of flexibility in the neck muscles. This stretching exercise should be done in no more than 30 seconds.
- Sky Reach
This is also a stretching exercise which extends your back muscles and shoulder muscles if done properly. You have to stretch both hands upwards, towards the sky as much as you can. When you feel the pain in your shoulders it means that the muscles are stretching. Keep your hands in that position for about 30 seconds and then release.
- Big Toe Pose
This is one of the yoga positions, it stretches out the calves, hamstrings and strengthens the tights. You have to lean your torso downwards so that your calves and tights are keeping the balance of your body, while your hands are reaching for your toes. Remain in that position for about 10-20 seconds (depending on your capability), for me it was very challenging to stay in the big toes position for 20 seconds.
- Head to Knee Forward bend
This is another yoga position and it is very similar to the big toe position it stretches out spine, shoulder muscles, tights and hamstrings. This pose is done by sitting on the floor and stretching out one leg forwards while another remains seated. Using your arms slowly reach for the end of your toes and remain in that position for 10-20 seconds.
- Extended Puppy Pose
This pose stretches the same group of muscles like head to knee forward bent: spine and shoulder muscles. You have to stand on your knees and extend your spine towards the floor with your hands touching the floor. The shoulders stretch because of the way the arms are fully extended in front of the head. Remain in this position for about 10-20 seconds.