{"id":31924,"date":"2023-07-28T00:45:53","date_gmt":"2023-07-28T00:45:53","guid":{"rendered":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/?p=31924"},"modified":"2023-07-28T00:45:53","modified_gmt":"2023-07-28T00:45:53","slug":"a-ten-minute-stretch-session-you-can-slot-in-any-time","status":"publish","type":"post","link":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/2023\/07\/28\/a-ten-minute-stretch-session-you-can-slot-in-any-time\/","title":{"rendered":"A ten-Minute Stretch Session You Can Slot in Any Time"},"content":{"rendered":"

<\/p>\n

\n
T<\/span>he figure 4 stretch<\/a> is a classic move in your stretching arsenal, and for good reason. Done lying in your back, you place one foot over your opposite knee, after which thread your arms under the thigh of your bottom leg so you possibly can pull each legs\u2014now able that appears kinda just like the number 4\u2014towards you. This delivers a hip-opening stretch on the side of the upper leg, and sometimes even a glute and hamstring stretch on the opposite leg. It will probably be a triple-threat stretch\u2014and even a sextuplet stretch when you do it on each side.<\/div>\n

Still, the move primarily works on lengthening and opening the muscles in your lower body. That\u2019s just high-quality\u2014the figure 4 is already putting in work! But there may be a solution to get your upper body involved, too, turning the figure 4 right into a full-body stretch.<\/p>\n

In a brand new 10-minute stretch video for Well+Good’s Good Stretch series, Chloe de Winter<\/a> of Go Chlo Pilates<\/a> will lead you thru a routine that targets your whole body. It begins with a figure 4 series, where she delivers variations on the move that get even deeper into the hips, glutes, and hamstrings, in addition to the spine, IT band, chest, and back.<\/p>\n

Why you must do a 10-minute stretch daily<\/h2>\n

Why take precious trip of your day to stretch that bod? Doing so is more necessary than you would possibly think.<\/p>\n

We depend on our muscles to maneuver us concerning the world, but often we put them to work without giving them the TLC they should keep us going. Nevertheless, slightly love in the shape of stretching can go a good distance.<\/p>\n

\n
\n

Related Stories<\/span> <\/p>\n

<\/p>\n

\n
<\/p>\n
<\/div>\n

<\/a> <\/div>\n<\/p><\/div>\n

<\/related-content> <\/div>\n<\/p><\/div>\n

“As you elongate these muscles, you are also constructing flexibility and\u00a0increasing range of motion over time<\/a>,”\u00a0Jeff Brannigan<\/a>, program director at Stretch*d<\/a>\u00a0in Recent York City, previously told Well+Good concerning the\u00a0advantages of stretching<\/a>. “A each day practice helps the muscles (and the brain) remember this state. The more you do it, the higher you get at it.\u00a0Muscle memory is real<\/a>! We are saying that stretching consistently is best to\u00a0help construct flexibility<\/a>. Ten minutes a day is best than an hour once per week.”<\/p>\n

Stretching can reduce injury, support mobility, enable you to profit from your workouts, and even improve your posture.<\/p>\n

“When you might have an extended muscle, it’s more proof against things like straining injuries or tears,\u201d Austin Martinez<\/a>, director of education for\u00a0StretchLab<\/a>, previously told Well+Good concerning the importance of\u00a0flexibility<\/a>.<\/p>\n

Stretching might be the rejuvenating counterbalance to sore muscles, whether or not they\u2019re tight, stiff, and short from moving or *not* moving. “Stretching\u00a0brings blood flow to muscles<\/a> which are often underused throughout the day, helping them feel less tense and more relaxed,” Brannigan says. “This\u00a0boost in circulation<\/a>\u00a0helps revive muscles\u2014almost like rehydrating them with a fresh supply of nutrients.”<\/p>\n

Stretching may prompt the discharge of endorphins (especially when paired with movement), and might activate the parasympathetic nervous system, which is your body\u2019s \u201crest and digest\u201d state.<\/p>\n

What muscles must you stretch?<\/h2>\n

All of the muscles throughout your body need to get a stretch in. But our smartphone and computer-focused modern lives hit some parts of the body harder than others.<\/p>\n

“Our lifestyles put strain on the low back, hips, neck, and shoulders,” Brannigan previously told Well+Good about\u00a0the impact sitting for long periods<\/a> can have on our bodies. \u201cThese are the muscles which are prone to be tight or that may result in injury because they’re so tight.”<\/p>\n

De Winter\u2019s neck and shoulders often bear the brunt of tension in her life, which is why she incorporates a neck and shoulder section into this 10-minute stretch routine.<\/p>\n

\u201cI call these the stress muscles because each time I’m stressed and I’m doing plenty of work, these muscles just get so tight and sore,\u201d De Winter says. \u201cThat is what I would like to do. Just stretch them out. That and stop working.\u201d<\/p>\n

Your\u00a0hamstrings<\/a> may come under stress from an excessive amount of sitting. Staying stationary on the couch or at your desk can shorten your hamstrings, which might put an excessive amount of pressure in your low back or knees, and prompt pain and injury. Tight hamstrings may pull your pelvis out of alignment, resulting in poor posture. That in turn stresses the spine and the muscles surrounding it. So incorporating back stretches can be a great idea.<\/p>\n

Now, keep in mind that figure 4 variation that may just do that? It\u2019s time to get into it.<\/p>\n

Figure 4 variations that concentrate on the entire body<\/h2>\n

De Winter\u2019s luxurious figure 4 series helps you goal lots of those muscles which are commonly impacted by working at a pc.<\/p>\n

Extend the underside leg<\/h3>\n

From a conventional figure 4 pose, you\u2019ll extend the underside leg straight up, which adds a fair deeper hamstring stretch as you constantly bend and extend.<\/p>\n

Rock side to side<\/h3>\n

Return that bottom leg to a bent position, and take a while to rock and roll back and forth. This may deepen the hip and glute stretch by changing where you\u2019re putting pressure on the muscle.<\/p>\n

\u201cAs you rock back and forth, what we’re doing is getting even deeper into that stretch and you may notice that some points of that rock feel slightly tighter on the glute than others do,\u201d De Winter says. \u201cPossibly pay slightly bit more attention to those tight parts, those tight spots so we’re getting more out of the stretch. Possibly decelerate in those spots, really specializing in releasing all those muscles across the hip.\u201d<\/p>\n

Add a spinal twist<\/h3>\n

Now, come back to center, and also you\u2019ll actually need to release your arms from under your leg. In case your right foot is on top of your left leg, simply roll on over to the left, in order that your right foot is on the ground. This may put you in a delicious spinal twist position, that\u2019s also adding a stretch to the IT band on the side of your right thigh. But that\u2019s not all. Place your arms out to the side, so that you\u2019re making a “T” shape. Then, bend your elbows, bringing your arms right into a cactus position, with the tops of your forearms and hands touching the ground by the perimeters of your head. Do you’re feeling that chest opening? Finally, gently turn your head away from the highest leg, so that you\u2019re getting a stretch along the side of your neck.<\/p>\n

\u201cAll the things’s really stretching out here,\u201d De Winter says. \u201cFeel that whole spinal twist stretching all of the muscles within the back across the hip down the side of the leg.\u201d<\/p>\n

Neck, shoulders, chest, spine, thighs, hips, glutes, and hamstrings. Did you already know a figure 4 could do all that?<\/p>\n

You’ll be able to watch Chloe De Winter lead you within the 10-minute stretch session within the video above, or follow along on your personal with the moves below. Remember, consistency is essential to constructing that muscle memory of long, elastic muscles, able to move you thru the world.<\/p>\n

A ten-minute stretch video to focus on the entire body<\/h2>\n

Format:<\/strong><\/em> Three figure 4 stretch variations, done on either side, followed by two neck and shoulder-focused stretches.<\/p>\n

Equipment needed:<\/strong><\/em> None.<\/p>\n

Who is that this for?:<\/strong><\/em> For those who sit for long periods of time, are tight from exercise, or simply must spend time together with your body, this easy-to-follow stretch series is for you.<\/p>\n

1. Figure 4 stretch with hamstring extensions (30 seconds)<\/h3>\n
    \n
  1. Lie in your back together with your knees bent.<\/li>\n
  2. Lift your right leg and rest your right ankle in your left thigh.<\/li>\n
  3. Thread your hands under your left thigh, pulling the leg towards you.<\/li>\n
  4. Straighten the left leg, then return to a bent position.<\/li>\n
  5. Proceed bending and lengthening.<\/li>\n<\/ol>\n

    2. Rocking figure 4 stretch (30 seconds)<\/h3>\n
      \n
    1. From figure 4 position, pull your legs in barely closer to your body.<\/li>\n
    2. Rock side to side.<\/li>\n<\/ol>\n

      3. Twisting cactus stretch (1 minute)<\/h3>\n
        \n
      1. From a figure 4 position, release your arms, after which tilt your lower body towards your left side, in order that your right foot lands on the ground.<\/li>\n
      2. Open your arms out to either side, and place them in a cactus position, with each arm bent up on the ground 90 degrees on the elbow.<\/li>\n
      3. Look over your right shoulder and hold.<\/li>\n<\/ol>\n

        Repeat moves 1-3 on the opposite side<\/em><\/p>\n

        4. Seated side stretch (1 minute per side)<\/h3>\n
          \n
        1. Sit in a cross-legged position.<\/li>\n
        2. Crawl your left fingers out to the side away from you.<\/li>\n
        3. Lift your right arm overhead, lean over to the left side, and hold.<\/li>\n
        4. Repeat on the opposite side.<\/li>\n<\/ol>\n

          5. Neck stretch (30 seconds per side)<\/h3>\n
            \n
          1. Sitting in a cross legged position, tilt your head to the left, lengthening the precise side of the neck.<\/li>\n
          2. Place your left hand in your head and gently pull the top downward.<\/li>\n
          3. Repeat on the opposite side.<\/li>\n<\/ol><\/div>\n