How to do this Six-Move Stretching Routine to Enhance Mobility and Counteract Prolonged Sitting
In the modern society, people appear to be sitting for long
durations at work, at home, or in cars without realizing the negative impacts
the inactive position. This lack of movement can result in restriction of
movement around the hip joints and lower back region, which diminishes
flexibility to a large extent and impacts health adversely. To address these
concerns, here is a six-steps yoga exercise perfectly timed to enhance the
flexibility of the spine as well as address the negligence of the hip flexors.
Freedom movement, relief from discomfort, and this routine they all are
designed by Sasha Hanaway, the professional yoga instructor, and trainer.
Stretching is particularly important for a number of reasons to clients with the desire of maintaining mobility while going about their day to day activities.
Sitting puts a lot of pressure on one’s hip flexors and any change that reduces hip flexor length and elasticity will lead to contraction of hip flexors and pulling in of the lower back muscles The tightness due to muscle shortening caused by continuous sitting shortens the hip flexors to the point of contracting the lower back muscles. Integrating a daily stretching routine can counter these effects, offering a multitude of benefits:
Integrating a daily stretching routine can counter these effects, offering a multitude of benefits:
Improved Flexibility: Stretching on the other hand is a common exercise that can be done frequently as it improves the flexibility of the muscles and the range of motion of joints.
Enhanced Circulation: Flexing helps pump blood in our muscles, which in return helps in their recovery when stiff it is beneficial as it reduces muscle soreness.
Stress Relief: Yoga helps relieve stress by focusing on the act and most of which are mental and physical in nature.
Therefore it is through stretching that benefits not only physical but also mental health can be obtained. Yoga is based on body and mind control where one has to control his breath and has to focus his mind on them. Successfully incorporating specific stretching techniques in your routine means that you are able to perform deep breathing exercises, thus decreasing stress levels, alleviating anxiety, and boosting concentration during the activity. In addition, any stretching exercise is essential in preventing instances of the muscles being strained due to rigorous exercise which the routine prepares the muscles for. This is a six yoga pose sequence, held for various lengths of time, to optimize the potential of each stretch. Conceived to be completed in one 20-minutes period, it covers enough contents to be useful for greenhorns as well as adepts.
How to Getting Fit at 60 year and Beyond
The Six-Move Yoga Flow
1. Reverse Tabletop Hold
The reverse tabletop position one of the basic asanas of yoga which strengthens the abdominal muscle and loosens the hip joints. It helps to build the abdominal muscles with a little work done on the hip flexors and the lower back muscles. This is an excellent exercise for the beginner who can progress from the basic level to the more complicated level of an expert without affecting his succeeding exercises because it can be done by anybody.Lay down on the bench with your feet flat on the bench, shoulders parallel to the base of the bench, and shins perpendicular to the bench.
Lower your shins until they are close to the floor, and, placing your palms on your thighs.
Don’t just touch your thighs, force your hands into your thighs and at the same time force your thighs against your hands.
Tighten your abdominal muscles and draw your navel towards your backbone, while at the same time pressing the lower part of your back firmly onto the floor.
Read the piece aloud and then hold for 30 seconds, repeating the reading a total of three times.
A good linkage of steps is formed here which forms the base of the rest of this exercise. This way, by ensuring that you remain well aligned and organize your stomach muscles, you are going to be able to optimize its use. Unconscious clenching: Pay special attention to your breathing and try to imagine you pushing your bottom rib cage out further and further with each breath.
2. Unilateral Dead bugs
This version of the dead bug exercise works the transverse abdominus muscles, improves spine positioning and addresses muscular imbalance. These types of exercise are highly important to counterbalance the body when it is off-balance due to injury or even what is usually referred to as muscle memory.After training in the reverse tabletop position, glide your left hand towards your left thigh, forcefully doing so.
Exhale and tense your muscles, raise your right arm up to the shoulder line and your right leg up to six inches above the ground.
Inhale, rolling on to your back; exhale, pulling your right arm and leg up to the ceiling.
It is usually performed 10 repetitions for each side of the body.
As you train each side of the body at a time, you are in a position to know when to correct the balance or tighten the muscles that show weak signs. Make sure you perform the movements, with a slow and precise form so that all parts of the body that should be worked on are targeted well. That way, you get the most out of the fabulous core-strengthening exercise on the next page.
3. Eagle Arm Folds
Thus, whilst the Eagle arm folds optimize the movement within the overall thoracic spine as well as the shoulder joints. This pose not only activate the muscles of the legs but also serves as a good exercise to correct the posture as it aids in proper alignment of the vertebrae. Especially it is rather useful to individuals who sit for a long time at work on a chair as it affects the relief of tension in the back and shoulders.Assume a sitting posture and entwine your right arm around the left one, with fingers embracing opposite shoulders or hands making the sign of cross on chest.
While inhaling, raise your arms moving your elbows up and at the same time looking up slightly to achieve some backward bend on the upper back.
Breathe out, bend down with your legs, create a corner with your head and chest, and pull your lowest rib towards the pelvis rear side.
Each of these should be repeated thrice on both sides of beef.
By practicing this pose, you shall attain competence in matters concerning shoulder and thoracic spine joint flexibility. Consciously try to maintain deep, slow breaths – and on every inhale, try to bring more space into the stretch and on the exhale try to allow the muscles to stretch a bit further. It will also strengthen the muscles used while in this pose and also lead to the relaxation of the muscles.
4. Low Warrior II Rocks
This pose is good for the lower body, particularly the hips and the back, and it builds muscular strength. The low Warrior II is certainly dynamic that works easily muscles of the pelvis and the lower limbs making the pose ideal for developing strength of the legs hips and the abdominal muscles.Get into a legged push up position and point your right leg and place your right foot to the front of your hands.
To make the position more stable, align your left shin parallel to the followed line.
Fold your arms under the water and bend your right knee towards your head while making sure your right heel is flat on the ground.
First, bend your left knee as you use your hamstring to pull your hips back over your left knee.
One should be able to repeat it five times on each part of the body.
It includes the rocking movement that helps to make the stretch to become dynamic and effective in creating the flexibility and the range of motion in the hips and lower back. Make sure that in order to perform the movements, you possess exact and mindful gestures with emphasis on good posture and stability during the pose.
5. Low Warrior II Thoracic Series
It is possible to explain such a discrepancy between a low
score on the selected test, and quite satisfactory, according to the 10 points
maximum, marks for instructions by referring to the fact that the tested
students were the Warriors II, and the means of the respective thoracic series
were not the lowest.
Similar to the previous posture, it focuses on the thoracic spine and hips to
help strengthen the muscles. The low Warrior II thoracic series is a stepping
stone that focuses on the mobility in the middle of the spine and also
challenges the upper body muscles particularly the shoulders and back.
In the low Warrior II stance, slide the back of your right hand between your
upper right thigh and your right forearm, and place your left hand flat on the
back of your head.
Depress the collarbones initiating the rear delt muscle or the back portion of
your shoulders.
Take the inhalation, then, as the chest extends and the left elbow strikes the
right arm.
In terms of volume, perform five sets and five repetitions on each side of the
body.
It not only helps the hamstrings to become pliable but also aids the individual
in being balanced and coordinating. When massaging the specific region of the
thoracic spine, it is possible to relieve tension in the upper back and
shoulders leading to effective posture and minimization of aches resulted from
extended sitting.
6. Puppy Pose
Also known as the downward facing dog pose it is a well-loved pose among the yogis and is a deep heart stretch as well as a good stretch at the back. As the name implicitly suggests, this gentle stretch mainly focuses on the spine, the shoulders and the upper back; it is an ideal stretch to reduce tension and stress.Beginners may perform this exercise directly on the floor with shoulder-width apart, placing your hips directly above your knees as you bend your legs at the knees and your arms at the elbow.
Stretch your fingers down as far as possible while raising your head and placing your forehead on the mat.
Contract your arms and move your upper body backwards towards the floor.
Hold for 5-10 breaths.
This is a very benevolent pose and its use is particularly recommended after all the training sessions because it can have a very soothing effect. Returning to center in this way, try and take deep slow breaths to let all of the tension just flow out of your body. It should help to have a more relaxed feel to it and finish off the pose with alertness, getting ready for the day.
Conclusion
It is advisable to consult your healthcare provider before you begin the six move yoga practice highlighted below, and consider it part of your daily routine to improve your mobility, or minimize the impact of sitting. Do these stretches for not more than 20 minutes and feel the changes in your skeletal muscle’s flexibility, strength and even general health.FAQ
It is important to know the benefits of this six-move yoga routine you are about to read How can this six-step yoga practice be of advantage to you?
The following six move yoga routine is particularly useful at it helps stretch the muscles and joints around hips and the lower back making them less rigid thus resulting in more mobility. Therefore, including these stretches in your regular regimen will help you alleviate the side of sitting, correct your posture, and enhance the health of the body. Besides, exposing the body and mind to the yoga discipline decreases stress level and increases mental performance.How many days a week should I do this kind of yoga?
To reap the benefits of this yoga routine, it is us recommended to do it in the morning preferably daily. But what if one is unable to practice it daily? Although it is recommended that yoga should be practiced every day, it is not always possible for every individual to do so but even if it can be done a few times a week then it is more than enough. These stretches are thus best done as part of your workout regime on the regular basis in order to reap optimal benefits.
However, it is essential to consider that these are yoga poses for beginners and that not all of them may be easy to pull off as one advances in their practice.
Yes, this yoga routine is suitable for amateur performers since it is aimed at improving the health of beginners. All the poses are easy and are in a straight line that does not need Strength or agility as well as agility so that anyone who wants to practice yoga can practice it. Be sure to heed the instructions of the teachers and practice the correct positioning before and during the poses in order to get the most out of it.