Stretching Exercises
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Stretching every part of the body before any workout or yoga is very important. It warms up, removes stiffness, improves flexibility, and prepares the body for any physical exercise.
Hand Exercises
Make fists and move the wrists clockwise and then anticlockwise 5 times each
More exercises are given below
Put both hands in front and stretch for 10 seconds. In the same way, stretch both hands at the back for 10 seconds
Stretch one hand on the side and the other folded for 10 seconds. Repeat by changing the hands
Punch with one hand making a fist and then with the other. Just the way it's done in boxing. Do it for 5-10 times
Stretch for 10 seconds
Stretch for 10 seconds
Join hands as shown and hold for 10 seconds. Repeat on the other side
Knee Exercises
Massage your knees with coconut, olive, or castor oil daily
Stand, bend forward, and rotate your knees together clockwise and then anticlockwise 10 times each
More exercises are given below
Sit straight with your legs out and squeeze your knees for 10 seconds and release. Repeat it again
Bend your knees for 10 seconds as shown in the picture. Repeat for the other leg
Bend your knees for 10 seconds as shown in the picture. Repeat for the other leg
Bend your knees for 10 seconds as shown in the picture. Repeat for the other leg
Neck Exercises
Look straight up for 10 seconds. Then look down for 10 seconds. Repeat this a couple of times
Move your neck on the left and then right 5 times
Move your neck clockwise and anticlockwise each 5 times
Ear Exercises
Pull the earlobe 10 times
Move the external ear clockwise and then anticlockwise 5 times
Finger Exercises
Open your palms and make fists 5-10 times as shown in the first two pictures
Open your palms
Make fists
Press all the points on both hands including the fingers and the nails
Massage each finger
Facial Exercises
Repeat the following exercises 5 times
Blow your cheeks as much as you can, and hold for 5 sec
Press each point on the face
Give a broad smile and hold for 5 sec
Make a pout face for 5 sec, Repeat a couple of times
Stick your tongue out as much as you can and hold for 5 sec. Repeat a couple of times
Massage your cheeks from the chin till the ears for 5 sec
Full Body Stretching
Touch your ankles keeping the legs straight for 10 seconds
Bend on each side for 5 seconds
Raise right hand and left leg for 10 seconds. Repeat on the other side
Lie down in this pose 10 seconds. Straighten the legs and repeat this pose for 10 seconds again
Bend on each side for 10 seconds
Tongue Exercises with the mouth closed
Move the tongue diagonally from top left to bottom right 5 times and the same on the other side
Move the tongue clockwise and then anticlockwise 5 times
Try to touch the tip of the tongue to the upper jaw on the innermost side
Feet Exercises in the sitting position
Sit down with your feet stretched in front of you
Turn your feet clockwise and then anticlockwise 5 times each
Stretch feet up and then down, repeat 5 times
Stretch one foot up and the other down, repeat 5 times
Move your feet to the left side and let it stay like that for 5 seconds. Repeat for the right side
Tap feet such that the sides near the toes touch each other, repeat 10 times
Shoulder Exercises
Place your left hand on the left shoulder and your right hand on the right shoulder and move your hands simultaneously clockwise and then anticlockwise 5 times each
Freely swing the left hand in one full circle, repeat 5 times, and then the right hand in one full circle, repeat 5 times