Move Freely by Stretching Daily
Being physically fit and healthy is more than just burning the calories or maintaining a well-balanced diet. Make time for stretching in order to get the most out of each workout. Stretching is a must for it increases flexibility and improves a person’s range of motion. It helps protect people from injury by ensuring equal flexibility on both sides. Stretching is recommended by most medical doctors and physical therapists and must be done two to three times per week.
Amazing Health Benefits of Stretching
Before doing any kind of stretching, it is important to warm up for about five to ten minutes with light activity. Focus on your breathing while preparing for your stretching exercise regime. Stretching helps enhance muscular coordination and improves your posture. It also reduces muscle tension since it increases the circulation of the blood to different parts of the body, increases your energy levels and movements in the joints. Furthermore, it is best for relieving stress and keeps your mind calm by giving it a mental break.
Daily Routine Rotator Cuff Exercises
The rotator cuff contributes to the inward and outward rotation of the arm. It holds the arm bone in the shoulder socket and is made up of four small muscles within the shoulder. The most common injuries in the rotator cuff muscles are tears and impingements and this usually happens to the people who are active in sports that involve the arms, and people who work in certain jobs that have repetitive overhead motions.
A rotator cuff tear occurs when a tendon or muscle is torn. On the other hand, impingement occurs when a muscle cramps the space between the bones of an arm and shoulder because of muscle swelling. As we age, the risk of a rotator cuff injury increases. Strengthen the rotator cuff and shoulders by doing rotator cuff stretches daily in order to prevent injuries.
Before your day ends, stretch the rotator cuff muscles by standing or sitting down. Move one arm diagonally across your chest by raising it then apply slight pressure on the arm near the elbow by using the opposite hand, press it gently and evenly without bouncing the arm. Maintain the pressure for at least 30 seconds and then release. Repeat this process on the other arm.
Next is to put clasp both hands together behind your back. Hands must be raised as high as you can facing upward and should not cause pain in your shoulders. Maintain the stretch for about 20 to 30 seconds, avoid bouncing. Repeat this process for at least two to three times then let your hands drop back to its resting position.
Another great method is to hold one end of a rolled towel slightly behind the head. Using your opposite hand, grab the other end of the towel behind your back, the higher hand must pull the towel slightly up. Maintain your position for 30 seconds while tugging until you feel the stretch. Release then repeat on the other side. Continue to take deep breaths.