15 Minute Stretching Guide
Stretching is one of those activities that we all know we should be doing but too few of us actually follow through with. In this article, we’ll present a simple 15-minute stretching workout you can do on a daily basis to reduce muscle pain and tightness, rejuvenate the muscle and prepare the body for rest.
Why Stretch?
Stretching is not unique to humans. In fact, nearly every living being instinctively stretches after being in a prone position for an extended period of time. It is done to realign the muscles of the body, help wake them up and get the blood flowing.
Stretching will improve your flexibility. The more flexible you are, the more adept you will be at physical activities. Your joints will be able to more effectively move through their full range of motion. It will also reduce your risk of suffering an injury, whether you are in the gym, at work or walking down the street.
When you stretch, you increase the blood flow to your muscles. This increases the flow of nutrients and oxygen to the working muscle and quicks and the removal of lactic acid and waste products following exercise.
Types of Stretching
There are three main types of stretching
Static
Dynamic
Yoga Stretching
Static stretching involves holding a muscle in its fully extended position. The static stretch is usually maintained for 30 seconds or more. Static stretching before a workout has been shown to actually impair the muscle's ability to generate strength so should only be done after a workout.
Dynamic stretching is when you move the muscle through its full range of motion. Often the stretching move simulates the exercise that you will be doing in a workout. This is an appropriate stretch to do as a warm up before exercise.
Yoga Stretches poses, also known as restorative yoga, is an adaptation of static stretching that sees you holding a stretch for as long as 15 minutes. This has proven to be an excellent way to relax both the muscles and the mind. In the following workout you do 5 stretches, holding each one for 3 minutes.
What You’ll Need
To perform these restorative yoga stretches you will need a few props that you can use to support yourself in the poses. These may include blankets, pillows and towels. Perform your session in a quiet place where you can be alone without distraction. You will also need something with which you can time the length of your poses.
The Stretches
Legs Up the Wall
In this pose, you form an ‘L” shape with your back on the floor and your legs running up the wall. Position your butt as close to the wall as you can. Have a slight bend in your knees and lay your arms out in a ‘T’ shape with your torso. In order to open your chest, face your palms to the ceiling. Hold this position for 10-15 minutes.
Legs on a Chair
This variation of the Legs Up the Wall pose will take any pressure off the spine for people with lower back issues. For the sake of comfort, place a pillow beneath your lower legs. Keep your shoulder blades on the floor throughout with your arms outstretched. Hold for 10 minutes.
Supported Bridge
Lie outstretched on the floor with a pillow lying vertically under your lower back to elevate your hips by about 6 inches. Keep your shoulder blades and heels on the floor. Your arms should be out to the sides with your palms facing the ceiling. Hold this pose for 5 minutes.
Supported Side Bend
Lie on your side with a support under your ribcage and a pillow between your knees. Stretch your arms with one going overhead and the other under your head so that you are resting your cheek on your upper arm. For comfort you can place a towel under your cheek. Open up your chest and hip flexors as you hold this pose for 10 minutes.
Supported Supine Twist
Lie on the floor with a support built up around 6 inches at your right knee level. Bring your left knee across and rest it on the support. Keep the other leg straight and spread your arms out to the sides with palms up. Keep your back down on the floor and open your chest. Hold for 10 minutes.
Wrap Up
Your breath should freely flow in through your nose and out through your mouth. Fill your lungs and expand your chest on every inhalation. This focusing on your breath will help to keep your mind from wandering. We recommend doing this 15 minute stretch routine just before going to bed at night. It is the ideal transition to a night of restful slumber.
