Stretch yourself a little! Rujuta Diwekar answers 10 FAQs on stretching

Stretching is always a good starting point for a workout session, or even an easy way to feel rejuvenated and relaxed. And for all those busy bees who complain about having no time for exercises, there can be no excuses about trying to include these easy stretching moves in their schedules.

Stretching is helpful for a healthy workout regime as well as a healthy mind. It keeps you in a good posture, improves your blood circulation, and reduces stress. Nutrition and exercise science expert Rujuta Diwekar took to her Instagram page to share 5  must-do stretching exercises. She took her social media followers through a quick summary of 5 daily stretches that everyone can do at home or at work.

“You have to do these stretches daily and hold them for 5 counts,” she urges her social media followers.

5 stretching exercises

1. Stretching for quadricep

• Hold both your hands close to a wall
• Shift your body weight to the left side, and on the right side squeeze your hips and pull your leg back.
• Do not lean on the wall and hold your leg for 5 seconds.
• Repeat on the other side.

2. Stretching for stiffness

It is extremely important for everyone who has stiff joints, back pain, pain in the shoulders, fatigue, etc. Hence, it is a great stretching exercise for the hamstring.

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• Push your arms against a wall
• Go back and lean 90 degrees at your feet, away from the wall, and push your butt behind and stretch
• It can even be done while sitting on a chair
• Stretch your legs out and let your feet point up and then bend forward.
• While you are bending forward, open your chest forward. Do not clench your chest.
• Squeeze your shoulder blades, push them down towards your hips.
• Now bend forward, touch your foot’s thumb.
• Keep looking straight in the front.

3. Stretching for balance

• • Stand with a wide stance
  • Move your right foot out
  • Then move your left foot out
  • Now squeeze your hips out
  • Hold your holds in front and stretch
  • Bend a little downwards, release yourself down
  • Keep your upper body straight
  • Hold for 5 seconds

4. Stretch for upper body

• Perform a namaskar at the back by twisting your hands.
• Make sure to keep your back straight
• Lift your both arms up and roll your shoulders up.
• Roll your hands back to make a namaskar

5. Stretch for upper arm

• Lift your left arm up and use your right arm to pull your other arm from the back
  towards the back 5 times.
• Repeat on the other side.
• If it feels difficult, use a wall to pull your hand from the back by another hand.

Watch the video right here!

10 frequently asked questions for stretching

Rujuta Diwekar also addressed some FAQs around stretching. Take a look at it yourself!

1. How often in the day can we do these stretches?

Introduce these into your existing routine once a day.

2. Holding for 5 counts is very easy for me. Can I increase the count?

Yes, you can increase up to 10.

3. I am not able to do the complete stretch. What should I do?

Do as much as you can for now. Start small, build it up over a period of time.

4. I get some pain when doing the stretches. Is it okay?

If it pains in a way that brings relief to the stiff muscles, it is okay. However, if it hurts post the stretch too then avoid for now.

5. How much gap between a meal and these stretches?

If it’s a small meal, like a fruit, then 15 minutes. For a full meal, keep about an hour.

6. Can I do these stretches as warm up and cool down stretches for my workout?

Yes you can.

7. Can we do these stretches during periods or pregnancy?

Yes, they are safe to do doing periods. Safe during pregnancy too. You can stretch in periods or pregnancy or post pregnancy

8. Is it okay to do these stretches at night before going to sleep?

If that’s the only time you have to do them, then yes.

9. I am recovering from Covid-19. Can I do these stretches?

Yes you can. Ensure you are well hydrated.

10. I get muscle cramps while doing the stretches. What to do?

Stop doing it, wait for a minute, sip some water and try again.