By Alex Bakhovsky
August 3, 2023
7 minutes
Looking for ways to stay looking young and vibrant? Exercise is not just good for your overall health – it’s a major factor in making sure you keep that youthful glow. Studies have shown that exercising regularly can make you look up to three years younger than people of the same age who don’t exercise.
In addition, exercise can also boost your mood, reduce stress levels, and even improve your memory and cognitive function. With all these great benefits in mind, here are 10 exercises that you should try to get the most out of this process!
Understanding the Full Body Stretching Exercise
The full-body stretching routine is an ideal way to increase mobility, reduce stress, and improve overall physical health. This comprehensive 10-minute stretching routine contains 6 stretches that target 8 key areas of your body including your calves, hamstrings, torso, shoulders & arms, hips & buttocks, and neck & upper back.
When doing each stretch it’s important to focus on posture and practice proper breathing technique as this will help maximize the results of each stretch. It’s also important not to overstretch as this could cause injury or strain muscles – so go slowly and listen to your body when deciding how far into the stretch you should go.
Before we get started with the actual stretches here are a few tips you should keep in mind:
● Try not to rush through the entire routine. Aim for 30 secs per movement, but do not force yourself if it is too uncomfortable.
● Focus on achieving a comfortably deepened state rather than attempting drastic movements. Move gently and try to take deeper breaths as you move into each stretch further and further gaining greater flexibility with every exhale!
● Do not compare yourself or progress with anyone else. It can be tough, especially in modern social media times, when you see perfect bodies every time you scroll your phone. Focus on what works best within YOUR body type at YOUR pace over time without pushing yourself too hard or putting unrealistic expectations upon yourself for what may seem like overnight success!
● Be patient with yourself. It often takes time. Practice. Build strength, flexibility, and control which will eventually allow your body to not only perform the movements easier but feel better overall when performing them so don’t feel discouraged if things don’t seem to come easy or fast!
● Stay consistent. Stretch regularly, pick a minimum of one or two days a week you never miss for full-body stretching. This is the key.
When you practice full-body stretching exercises such as these regularly, you should start feeling the benefits almost immediately – from improved posture and balance to increased flexibility and mobility – just to name a few! So let’s get started with this 10-minute stretching routine by focusing first on our calves.
Key Benefits of Full Body Stretches
Stretching is an important form of exercise that can help you stay healthy and injury-free. The stretching routine outlined in this guide will help you achieve the following long-term benefits:
● Improved Posture
Full body stretching helps to improve muscle balance and posture by strengthening weak muscles and lengthening tight (overactive) ones, leading to better overall alignment.
● Reduced Risk of Injury
By increasing flexibility and range of motion, full-body stretching helps reduce your risk of sustaining a physical injury while engaging in daily activities or sports. This can improve athletic performance by allowing for more movement with less pain and strain on the body.
● Stress Reduction
Stretching reduces tension in the muscles, decreases stress hormones like cortisol, and increases endorphins in the brain which further serve to decrease stress all around! So not only does it make us stronger but it can also help us better manage our emotions in challenging situations as well as feel calmer and happier throughout our day-to-day lives.
● Improved Circulation & Concentration
Another benefit from regular stretching exercises is improved circulation as increased blood flow carries more life-sustaining oxygen and nutrients throughout your entire body while aiding it in regulating its temperature at a safe level as well! This further helps with improving focus & concentration levels both physically AND mentally…not to mention being able to complete daily tasks quicker & easier too!
These are just a few of the amazing benefits that full body stretching can have for anyone- from beginner to expert, young or old. Start reaping the rewards and get yourself into shape with this comprehensive 10-minute beginner’s stretching routine today!
The 10-Minute Full Body Stretching Routine for Beginners
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1. Calf Stretch
Stand facing a wall and place your palms against it for balance. Place one foot about 12 inches away from the wall while keeping both feet flat on the floor. Bend your front knee while keeping your back leg straight. Hold this position for 30 seconds before switching sides.
2. Hamstring Stretch
Lie down on your back and lift one leg at a time, bringing it as close to your chest as possible without straining yourself or pulling any muscles intensely – aim to stay as relaxed as possible here! Now grab onto this leg with both hands and pull gently towards you to feel more of a stretch through your hamstring area (i.e., backs of thighs). Hold this stretched position for 20-30 seconds before switching sides.
3. Torso/Trunk Rotations
Sit comfortably in a chair or standard cross-legged position on a mat/towel – whichever is most comfortable for you! Keeping your arms folded across your chest gently encourages rotation within the torso area for at least 4 rotations in each direction making sure not to twist too hard or fast – control should be key here! Hold each turn in for 3 breaths before switching directions. Complete 8 rounds total for 2 min total period on this exercise alone.
4. Shoulder & Arms Lateral Reach
Standing erect reach one arm overhead then slide your hand slowly down the side of the body until you feel a stretch occurring within the shoulder muscle group. Hold this instead here breathing calmly & deeply then switch over to the opposite side doing the same movements once again aiming not to overstretch & cause injury but rather gaining more flexibility throughout the process overall.
5 . Hip Rollers/Circles (sitting)
Sitting upright now draws little circles with hips starting to sit. These won’t be perfect circles so don’t worry if they look funny. Feel free to use palms placed upon inner thighs when beginning the circle movement progressions farther down if needed, care should stay focused on feeling good throughout the whole exercise period – even if that means simply moving at a slower speed ratio due to pain limitation otherwise. Continue exercising like so across the sitting position swapping from left side to right side 8 times each taking 30-sec intervals per roll set/side.
6. Neck Massage
To finish up we’ll work through neck areas too by considering circular motions played within the thumb directly massaging inside shoulders followed by gentle reaching upwards motions across external corner nodes along collarbone lines. Repeat each whole massage sequence focusing upon either left-right sections crossing full-length downward motion motioning around breast connection point during the entirety sequence lasting minute plus drawing forth noticeable results all around winning.
Full Body Stretching Exercises
1. Standing Quad Stretch
Stand with your feet together and keep your spine straight. Bend one knee up behind you and grab the ankle or foot with one hand while keeping the other arm outstretched for balance – make sure not to bend at the waist but rather focus on lengthening up through the torso region! Now ‘gently press’ this bent leg backward into the shoulder area while taking deep breaths to feel deeper stretch sensations occurring within the outer thigh muscles. Switch legs after 10 secs for the same exercise contouring a full stretching period across both legs 30 seconds apiece.
2. Seated Oblique/Waist Twists
Sitting with feet placed firmly upon the ground starts core rotation as hands reach towards the sky attempting also to twist the waist throughout the action. Utilizing power within lower abs hips reaching upwards extend arms away heart-centered moving them across either side 4 times before switching over opposite directions performing 8 counts total before ceasing & continuing deeper stretching routine onwards.
3. Hip Openers (Lying)
Laying down flat atop a mat or towel /whatever material suits best during rest instance place straightened legs high above hip level bringing couches two together before rotating knees on each side helping gain better direction muscle control occurrences to Hold final pose shape here all whilst gazing up towards ceiling simultaneously inhaling gradually deepening relaxation activity process taking approximately 25 secs.
4. Groin Stretch
Starting in a seated straddle position, bring the feet towards you. Plant your palms into the ground and gently straighten your legs. You should feel a deep stretch in the groin area as the feet move away from one another. Keep breathing through this stretch for 10 seconds before releasing and repeating for 3-4 times total!
5. Cat/Cow
Beginning with palms crossing the mat while on all fours. Arching the back inwards like a cat, to prepare for a cow stretch flip upside down in one single movement. Shoulders align backs straightening the spinal cord as we inhale away from the ground surface then exhale slowly, circling and returning to the kneecap position breathing here every 15-20 secs.
Key Takeaways
Stretching is an important part of any exercise routine that often gets overlooked – but if you want to look younger and keep those youthful good looks you must include stretching exercises in your workouts to stay flexible and limber!
This guide shows off various stretches focusing on key body areas that can be done in just 10 minutes. Is it not perfect for a quick start to your day or before dinner?
Include it in your weekly routine. Full-body stretching will benefit your not only overall health but your mood also.
The best part about this method? You can do it anywhere without any extra equipment necessary so make sure you give it a try!
