Stretch..Release..Go

Presented by

Prema KodicalWeight Management

Consultant

Just a few minutes of relaxation

• Why do we need to stretch?

• What are the advantages of stretching?

• Which stretches are right for you?

Musculoskeletal System

Benefits of Stretching • Increased Circulation – Increases blood flow and supply of

nutrients to muscles

• Flexibility - As you age, your muscles gradually become shorter and tighter thus reducing your overall flexibility. This makes you more susceptible to injuries. Stretching increases flexibility, and reduces these risks. Increased flexibility also allows you to exercise more easily

• Better Balance – Increases range of motion in joints. This gives you better balance and you are less susceptible to falls and injuries

Benefits of Stretching

• Enhances muscular coordination• Improves posture• Reduces Stress - Like exercise, stretching has

powerful stress-busting abilities. Stress causes your muscles to contract, becoming tense. Gentle stretching exercises relax tense muscles associated with stress

• It improves your mood

Neck

• The human head can weigh as much as 4.5 kg and your neck has to support that weight. Your neck also controls the movements of your head. Although the neck muscles are strong, they are also very delicate and prone to injury.

• People also tend to hold stress in their neck and shoulder muscles which can lead to pain and stiffness. Stretching your neck can relieve a lot of your tension.

Weak neck muscles

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• Weak neck muscles are not always the result of some injury or trauma.

• They are mostly caused by postural problems.

• Weakness in neck muscles takes the form of chronic pain.

Stressed out muscles

• These days a lot of people are driving long distances, sitting at the desk or in front of the computer for hours with their heads bent. The neck muscles are very stressed out in such people.

• Even standing for long periods of time can take a toll on your neck. The result is stiff neck and pain in the neck region which may move on to the arms as well.

Reduce pain• Even those who exercise regularly tend to

ignore these very important muscles.

• To prevent or reduce stiffness and pain, try these simple neck stretches.

Backward Extension

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Chin to Chest

Lateral Flexion—Ear to Shoulder

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Lateral Flexion—Ear to Shoulder

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Over The Shoulder

Chin Tucks

Shoulder Stretches

• Along with the neck, we carry lot of stress in our shoulders

• Release it

Shoulder stretch with towel

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Across-The-Body Shoulder Stretch

Tension in Neck and Shoulders

Pectoral Muscles (muscles of the chest)

• Tight pectorals is also a result of bad posture•Over time, this will give you

a hunchback

Pectoral Stretch

Tricep Stretch

Forearm Stretches

Forearm Stretches

Big problem area – Back

• The other sensitive area in the body is our back

• The muscles of our back are contracted throughout the day, even when we are sitting. This makes them stressed and painful

• It is recommended that you stretch your posterior muscles daily

Upper Back Stretch

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Upper Back Stretch

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Upper Back Stretch

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Lower Back

• Millions of people struggle with chronic lower back pain

• Becoming more flexible in the hamstrings, hip flexors, quadriceps can help reduce that stress on the lower back and reduce the tightening that causes pain

Lower Back Rotational Stretch

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Supine Spinal Twist

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Bhujangasana

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Cat Pose

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Camel Pose

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Lion Stretch

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Hip Flexors

Hip Flexor Stretch

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Glutes Stretch

Piriformis Stretch

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Hamstring stretch

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Calf Stretch

Ankle Stretch

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Plantar Fascitis Stretch

Plantar Fasciitis is pain and inflammation of the Plantar Fascia. It is one of the most common causes of heel pain.

Plantar Fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.

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Important Points

• Best time to stretch - The best time to stretch is late afternoon or evening, when blood circulation is at its peak.

• Intensity - Stretches should be done in a slow and controlled manner. No bouncing or forced movements. If you are stretching to the point of pain, you have stretched too far.

• Duration - Ideally, hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.

Watch Out

• Breathe freely as you hold each stretch

• Never stretch to a position where pain is felt. The aim should be to feel a comfortable stretch. If you feel pain, you've gone too far.

To know more about me, feel free to check out my website

www.weightmanager.in

You can call me 8879410893

or write to shapeit123@gmail.com