stretches Archives - yourdailysportfix.com yourdailysportfix.com Thu, 28 Mar 2024 14:06:17 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png stretches Archives - yourdailysportfix.com 32 32 Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

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]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

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]]> Figure Out Your Flexibility With These Stretch Tests https://yourdailysportfix.com/figure-out-your-flexibility-with-these-stretch-tests/ Sun, 15 Oct 2023 12:16:00 +0000 https://yourdailysportfix.com/?p=20784 Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum.  […]

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]]> Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum. 

Spine and Neck

Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but the tension in the neck can limit that range of mobility. To ease up, practice this same stretch a few times throughout the day. The exercise can even be done in an office chair as long as you keep your hips and pelvis facing forward and don’t move your lower body.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. While touching your elbows is ideal, at least aim for mid-forearm. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture tall.

Hips

Begin by lying on your back, with your left foot on the ground and your right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You should begin to feel tension on the outside of your right hip. If you’re unable to reach your hamstring, place your left foot against a wall for support and find a comfortable distance that allows you to feel tension without pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start. Work towards reaching your toes.

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]]> The Best Stretches for a Tight Pelvic https://yourdailysportfix.com/the-best-stretches-for-a-tight-pelvic/ Mon, 02 Oct 2023 12:07:00 +0000 https://yourdailysportfix.com/?p=23983 It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the […]

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]]> It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the affected area. Here are a few of the most effective pelvic floor stretches. 

Child’s Pose

Child’s Pose is a yoga posture that provides a gentle stretch to the pelvic floor muscles and lower back. With regular practice, it’s an effective way to reduce tension and improve mobility in these areas. To perform the pose, start by kneeling on the floor or a yoga mat, placing a cushion under your knees if you need more support. Sit back on your heels and extend your arms forward, slowly lowering your upper body towards the ground. Hold for 1-3 minutes, breathing deeply as you go.

Butterfly Pose

Also known as Bound Angle and Cobbler’s Pose, Butterfly Pose targets the pelvic floor muscles as well as the inner thighs. Begin by sitting on the floor with your feet together and knees bent outward, imagining your legs as the butterfly “wings.” Using the strength of your thighs and glutes, gently pull your knees toward the ground. If you prefer a deeper stretch, place your hands on your thighs and press downward until you feel a moderate stretching sensation. Hold for 5-10 breaths.

Happy Baby Pose

Happy Baby Pose will provide an even deeper stretch and is one of the best ways to release chronic tension in the pelvic floor. On a yoga mat, towel, or even your bed, lie on your back with your knees bent toward your chest. Hold the outsides of your feet and gently pull them downward until you feel a stretch in your hips and pelvic muscles. Hold for about a minute, imagining yourself breathing into any tight areas.

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]]> Best Stretches to Open the Front Side Body https://yourdailysportfix.com/best-stretches-to-open-the-front-side-body/ Sun, 24 Sep 2023 16:31:00 +0000 https://yourdailysportfix.com/?p=23885 Regular stretching is essential for healthy muscles and maintaining range of motion as we age, however, even those of us who prioritize flexibility in our fitness routines often end up overlooking certain areas of the body. It’s no secret that sitting for long periods and hunching over screens can lead to tightness in the hamstrings […]

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]]> Regular stretching is essential for healthy muscles and maintaining range of motion as we age, however, even those of us who prioritize flexibility in our fitness routines often end up overlooking certain areas of the body. It’s no secret that sitting for long periods and hunching over screens can lead to tightness in the hamstrings and upper back muscles, but did you know that a sedentary lifestyle is just as constricting for our front body muscles? Here are a few of the best stretches to open the front of the body and counteract tension from daily life. 

Chest Opener

To improve posture and relieve tightness in the chest muscles caused by hunching, stand up straight with your feet hip-width apart. Interlace your fingers behind your back, straighten your arms, and gently lift them while squeezing your shoulder blades together. Move at a slow, comfortable pace, stopping when you feel a sense of mild discomfort. Hold for 15-30 seconds, and repeat for 3-5 repetitions.

Camel Pose

For a deeper stretch in the entire front body, Camel Pose is especially effective. On a yoga mat or other comfortable surface, begin by kneeling with your knees hip-width apart, placing your hands on your lower back with your fingers pointing downward. When you feel stable, gently arch your back and push your hips forward. Hold for 15-30 seconds. When you’re ready to release, lower your hips and slowly return to an upright seated position, lifting your head up last.

Low Lunge 

Lunges are ideal for releasing tension in the quadriceps and psoas. Start in a “proposal position” by kneeling on your right knee with your left foot in front of you at a 90-degree angle. Keeping your upper body straight, push your hips forward until you feel a stretch in your right hip flexor. If you’d like to deepen the stretch further, you can try bending your right knee and gently pulling your right foot toward your buttocks. Hold for 15-30 seconds, then repeat on the other side.

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]]> Three Exercises to Soothe Your Neck and Shoulders https://yourdailysportfix.com/three-exercises-to-soothe-your-neck-and-shoulders/ Sun, 24 Sep 2023 12:05:00 +0000 https://yourdailysportfix.com/?p=23886 Modern life can take a toll on our necks and shoulders, as we look down at phone screens and hunch over laptops to do our work. If you’re feeling tight in your neck and shoulders, try these exercises to gently relax some of the muscles. Vertical Traction Sit down in a chair with your back […]

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]]> Modern life can take a toll on our necks and shoulders, as we look down at phone screens and hunch over laptops to do our work. If you’re feeling tight in your neck and shoulders, try these exercises to gently relax some of the muscles.

Vertical Traction

Sit down in a chair with your back as straight as possible. With a weight in each hand (use cans if you don’t have dumbells), raise your hands above your head. Hold there for a moment, and then slowly draw each arm down so that your hands are level with your hips. Then, slowly lift your arms back above your head. Repeat this sequence as many times as you can. Not only are you working on your neck and shoulders, but you are also giving your biceps a bit of a workout too.

Low Row

Sit in a chair and bend forward slightly so that you are looking down at your toes. Reach your arms out in front of you, with a weight in each hand if you want one. Pull back, so that your hands are level with your hips (as if you’re rowing a boat), and then slowly return your hands to their outstretched position. Repeat as many times as possible.

Reverse Fly

Start seated in a chair. Lift your arms so that your fists are by your ears (elbows should be at a right angle). Pull your arms back, as far as they will go, so that you feel a stretch in your shoulders and at the top of your spine. Return them to the original position, and repeat.

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]]> Pre-Workout Stretches: How to Fuel Your Body for an Intense Workout https://yourdailysportfix.com/pre-workout-stretches-how-to-fuel-your-body-for-an-intense-workout/ Sun, 17 Sep 2023 08:57:00 +0000 https://yourdailysportfix.com/?p=22686 Pre-workout stretches are essential for preparing your body for an intense workout. Not only do they help to prevent injury, but they also improve your flexibility, range of motion, and overall performance. In this article, we will explore the best pre-workout stretches to fuel your body and get the most out of your workout. Quad […]

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]]> Pre-workout stretches are essential for preparing your body for an intense workout. Not only do they help to prevent injury, but they also improve your flexibility, range of motion, and overall performance. In this article, we will explore the best pre-workout stretches to fuel your body and get the most out of your workout.

Quad Stretch

The first pre-workout stretch is the quad stretch. Stand with your feet hip-width apart, and lift your left foot behind you, bending your knee so your foot is near your glutes. Grab your ankle with your left hand and hold for 15-20 seconds. Repeat on the other side. This stretch targets your quadriceps, which are important for movements such as squats and lunges.

Hamstring Stretch

Next up is the hamstring stretch. Stand with your feet hip-width apart and your knees slightly bent. Reach your arms up towards the ceiling and hinge forward at the hips, keeping your back straight. Reach for your toes and hold for 15-20 seconds. This stretch targets your hamstrings, which are important for movements such as deadlifts and lunges.

Calf Stretch

The third pre-workout stretch is the calf stretch. Stand facing a wall with your hands on the wall for support. Place one foot in front of the other and press the heel of your back foot into the ground. Hold for 15-20 seconds and repeat on the other side. This stretch targets your calves, which are important for movements such as running and jumping.

Hip Flexor Stretch

The fourth pre-workout stretch is the hip flexor stretch. Start in a lunge position with your back leg extended behind you. Place your hands on your hips and press your hips forward until you feel a stretch in the front of your back leg. Hold for 15-20 seconds and repeat on the other side. This stretch targets your hip flexors, which are important for movements such as squats and lunges.

Shoulder Stretch

Finally, we have the shoulder stretch. Stand with your feet hip-width apart and clasp your hands behind your back. Lift your arms up and away from your body, squeezing your shoulder blades together. Hold for 15-20 seconds. This stretch targets your shoulders, which are important for movements such as push-ups and overhead presses.

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]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

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]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

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]]> 3 Ways to Move Your Body Even When You’re Tired https://yourdailysportfix.com/3-ways-to-move-your-body-even-when-youre-tired/ Sun, 20 Aug 2023 16:37:00 +0000 https://yourdailysportfix.com/?p=21747 Okay, so you’ve vowed to move your body every day, but today you just don’t have the energy. We get it. Some days take everything out of you, but you still deserve to give that body of yours some love. There are so many ways to move your body when you’re tired that won’t even […]

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]]> Okay, so you’ve vowed to move your body every day, but today you just don’t have the energy. We get it. Some days take everything out of you, but you still deserve to give that body of yours some love. There are so many ways to move your body when you’re tired that won’t even have you breaking a sweat. 

Gentle Yoga

Gentle yoga is great because it still has your body moving, but at a slower pace. It also will mostly consist of gentle stretches and maybe even some breathing exercises. No matter what it has you doing, your body and mind will thank you for showing up and giving it some love.

Flexibility Stretches

Flexibility is a huge part of any fitness routine, but we are often too focused on the strength training or cardio routines to really pay it any attention. A lazy day is the perfect time to get those stretches in! 

Go For a Walk

If you have even a little energy, a great way to move your body is by taking a short walk. Even if it’s only 10 minutes around your neighborhood, the fresh air and body movement will make you feel great. So put on some walking shoes and great tunes and get out there!

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]]> Headache Relief Exercises You Can Do at Your Desk https://yourdailysportfix.com/headache-relief-exercises-you-can-do-at-your-desk/ Sun, 30 Jul 2023 16:10:00 +0000 https://yourdailysportfix.com/?p=20730 Headaches: everyone has had them; no one wants them. The cause of headaches can vary, with the location of the pain often indicating what brought it on. Popping a pill is often the easiest way to deal with a nasty headache, but if you’d rather ease them without the use of medication, give these exercises […]

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]]> Headaches: everyone has had them; no one wants them. The cause of headaches can vary, with the location of the pain often indicating what brought it on. Popping a pill is often the easiest way to deal with a nasty headache, but if you’d rather ease them without the use of medication, give these exercises a go. 

Chin Tuck

Sit up straight, with your back pressed against a wall or the back of your chair. Bring your chin towards the front of your throat without tilting your head, effectively scrunching your neck and giving yourself a double chin. Hold the position for five seconds, then relax. Repeat 10 times an hour.

Side to Side

Begin by standing straight. Turn your head to the right and look over your right shoulder as far as you can. Maintain this position for 10 seconds, then face forwards again. Do the same movement on the left. Repeat this sequence three times on each side.

Shoulder Squeeze

Relax the top of your shoulders. Imagine there is a tennis ball between your shoulder blades and squeeze the shoulder blades together as though you are squeezing the ball. Hold for five seconds and repeat 10 times per hour. 

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]]> Stretches to Help You Start Your Day https://yourdailysportfix.com/stretches-to-help-you-start-your-day/ Thu, 27 Jul 2023 16:51:00 +0000 https://yourdailysportfix.com/?p=23445 Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start […]

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]]> Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start to the morning.

Child’s Pose

Go down on all fours and tuck your knees up into your chest. From there, sit up and reach your arms out before placing them on the floor and stretching out as far as you can. This movement will stretch out your hips, pelvis, thighs, and spine.

Cobra Stretch

Lie on your stomach and place your hands next to your chest while ensuring that your elbows remain tucked in at your sides. Push up from the ground gradually, lifting your shoulders and chest while keeping your lower body still. This deep stretch is ideal for loosening your lower back and shoulders.

Neck Rotation

For this one, you can stand or remain seated. Start by looking straight ahead and dropping your shoulders. Once relaxed, keep your chin slightly lowered as you tilt your head back as far as you can without feeling any pain. Return to your original position before doing the same on the left and right sides. This routine should help you to alleviate neck pain and increase mobility.

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]]> ersion="1.0" encoding="UTF-8"?> stretches Archives - yourdailysportfix.com yourdailysportfix.com Thu, 28 Mar 2024 14:06:17 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png stretches Archives - yourdailysportfix.com 32 32 Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

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]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

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]]> Figure Out Your Flexibility With These Stretch Tests https://yourdailysportfix.com/figure-out-your-flexibility-with-these-stretch-tests/ Sun, 15 Oct 2023 12:16:00 +0000 https://yourdailysportfix.com/?p=20784 Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum.  […]

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]]> Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum. 

Spine and Neck

Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but the tension in the neck can limit that range of mobility. To ease up, practice this same stretch a few times throughout the day. The exercise can even be done in an office chair as long as you keep your hips and pelvis facing forward and don’t move your lower body.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. While touching your elbows is ideal, at least aim for mid-forearm. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture tall.

Hips

Begin by lying on your back, with your left foot on the ground and your right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You should begin to feel tension on the outside of your right hip. If you’re unable to reach your hamstring, place your left foot against a wall for support and find a comfortable distance that allows you to feel tension without pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start. Work towards reaching your toes.

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]]> The Best Stretches for a Tight Pelvic https://yourdailysportfix.com/the-best-stretches-for-a-tight-pelvic/ Mon, 02 Oct 2023 12:07:00 +0000 https://yourdailysportfix.com/?p=23983 It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the […]

The post The Best Stretches for a Tight Pelvic appeared first on yourdailysportfix.com.

]]> It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the affected area. Here are a few of the most effective pelvic floor stretches. 

Child’s Pose

Child’s Pose is a yoga posture that provides a gentle stretch to the pelvic floor muscles and lower back. With regular practice, it’s an effective way to reduce tension and improve mobility in these areas. To perform the pose, start by kneeling on the floor or a yoga mat, placing a cushion under your knees if you need more support. Sit back on your heels and extend your arms forward, slowly lowering your upper body towards the ground. Hold for 1-3 minutes, breathing deeply as you go.

Butterfly Pose

Also known as Bound Angle and Cobbler’s Pose, Butterfly Pose targets the pelvic floor muscles as well as the inner thighs. Begin by sitting on the floor with your feet together and knees bent outward, imagining your legs as the butterfly “wings.” Using the strength of your thighs and glutes, gently pull your knees toward the ground. If you prefer a deeper stretch, place your hands on your thighs and press downward until you feel a moderate stretching sensation. Hold for 5-10 breaths.

Happy Baby Pose

Happy Baby Pose will provide an even deeper stretch and is one of the best ways to release chronic tension in the pelvic floor. On a yoga mat, towel, or even your bed, lie on your back with your knees bent toward your chest. Hold the outsides of your feet and gently pull them downward until you feel a stretch in your hips and pelvic muscles. Hold for about a minute, imagining yourself breathing into any tight areas.

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]]> Best Stretches to Open the Front Side Body https://yourdailysportfix.com/best-stretches-to-open-the-front-side-body/ Sun, 24 Sep 2023 16:31:00 +0000 https://yourdailysportfix.com/?p=23885 Regular stretching is essential for healthy muscles and maintaining range of motion as we age, however, even those of us who prioritize flexibility in our fitness routines often end up overlooking certain areas of the body. It’s no secret that sitting for long periods and hunching over screens can lead to tightness in the hamstrings […]

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]]> Regular stretching is essential for healthy muscles and maintaining range of motion as we age, however, even those of us who prioritize flexibility in our fitness routines often end up overlooking certain areas of the body. It’s no secret that sitting for long periods and hunching over screens can lead to tightness in the hamstrings and upper back muscles, but did you know that a sedentary lifestyle is just as constricting for our front body muscles? Here are a few of the best stretches to open the front of the body and counteract tension from daily life. 

Chest Opener

To improve posture and relieve tightness in the chest muscles caused by hunching, stand up straight with your feet hip-width apart. Interlace your fingers behind your back, straighten your arms, and gently lift them while squeezing your shoulder blades together. Move at a slow, comfortable pace, stopping when you feel a sense of mild discomfort. Hold for 15-30 seconds, and repeat for 3-5 repetitions.

Camel Pose

For a deeper stretch in the entire front body, Camel Pose is especially effective. On a yoga mat or other comfortable surface, begin by kneeling with your knees hip-width apart, placing your hands on your lower back with your fingers pointing downward. When you feel stable, gently arch your back and push your hips forward. Hold for 15-30 seconds. When you’re ready to release, lower your hips and slowly return to an upright seated position, lifting your head up last.

Low Lunge 

Lunges are ideal for releasing tension in the quadriceps and psoas. Start in a “proposal position” by kneeling on your right knee with your left foot in front of you at a 90-degree angle. Keeping your upper body straight, push your hips forward until you feel a stretch in your right hip flexor. If you’d like to deepen the stretch further, you can try bending your right knee and gently pulling your right foot toward your buttocks. Hold for 15-30 seconds, then repeat on the other side.

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]]> Three Exercises to Soothe Your Neck and Shoulders https://yourdailysportfix.com/three-exercises-to-soothe-your-neck-and-shoulders/ Sun, 24 Sep 2023 12:05:00 +0000 https://yourdailysportfix.com/?p=23886 Modern life can take a toll on our necks and shoulders, as we look down at phone screens and hunch over laptops to do our work. If you’re feeling tight in your neck and shoulders, try these exercises to gently relax some of the muscles. Vertical Traction Sit down in a chair with your back […]

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]]> Modern life can take a toll on our necks and shoulders, as we look down at phone screens and hunch over laptops to do our work. If you’re feeling tight in your neck and shoulders, try these exercises to gently relax some of the muscles.

Vertical Traction

Sit down in a chair with your back as straight as possible. With a weight in each hand (use cans if you don’t have dumbells), raise your hands above your head. Hold there for a moment, and then slowly draw each arm down so that your hands are level with your hips. Then, slowly lift your arms back above your head. Repeat this sequence as many times as you can. Not only are you working on your neck and shoulders, but you are also giving your biceps a bit of a workout too.

Low Row

Sit in a chair and bend forward slightly so that you are looking down at your toes. Reach your arms out in front of you, with a weight in each hand if you want one. Pull back, so that your hands are level with your hips (as if you’re rowing a boat), and then slowly return your hands to their outstretched position. Repeat as many times as possible.

Reverse Fly

Start seated in a chair. Lift your arms so that your fists are by your ears (elbows should be at a right angle). Pull your arms back, as far as they will go, so that you feel a stretch in your shoulders and at the top of your spine. Return them to the original position, and repeat.

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]]> Pre-Workout Stretches: How to Fuel Your Body for an Intense Workout https://yourdailysportfix.com/pre-workout-stretches-how-to-fuel-your-body-for-an-intense-workout/ Sun, 17 Sep 2023 08:57:00 +0000 https://yourdailysportfix.com/?p=22686 Pre-workout stretches are essential for preparing your body for an intense workout. Not only do they help to prevent injury, but they also improve your flexibility, range of motion, and overall performance. In this article, we will explore the best pre-workout stretches to fuel your body and get the most out of your workout. Quad […]

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]]> Pre-workout stretches are essential for preparing your body for an intense workout. Not only do they help to prevent injury, but they also improve your flexibility, range of motion, and overall performance. In this article, we will explore the best pre-workout stretches to fuel your body and get the most out of your workout.

Quad Stretch

The first pre-workout stretch is the quad stretch. Stand with your feet hip-width apart, and lift your left foot behind you, bending your knee so your foot is near your glutes. Grab your ankle with your left hand and hold for 15-20 seconds. Repeat on the other side. This stretch targets your quadriceps, which are important for movements such as squats and lunges.

Hamstring Stretch

Next up is the hamstring stretch. Stand with your feet hip-width apart and your knees slightly bent. Reach your arms up towards the ceiling and hinge forward at the hips, keeping your back straight. Reach for your toes and hold for 15-20 seconds. This stretch targets your hamstrings, which are important for movements such as deadlifts and lunges.

Calf Stretch

The third pre-workout stretch is the calf stretch. Stand facing a wall with your hands on the wall for support. Place one foot in front of the other and press the heel of your back foot into the ground. Hold for 15-20 seconds and repeat on the other side. This stretch targets your calves, which are important for movements such as running and jumping.

Hip Flexor Stretch

The fourth pre-workout stretch is the hip flexor stretch. Start in a lunge position with your back leg extended behind you. Place your hands on your hips and press your hips forward until you feel a stretch in the front of your back leg. Hold for 15-20 seconds and repeat on the other side. This stretch targets your hip flexors, which are important for movements such as squats and lunges.

Shoulder Stretch

Finally, we have the shoulder stretch. Stand with your feet hip-width apart and clasp your hands behind your back. Lift your arms up and away from your body, squeezing your shoulder blades together. Hold for 15-20 seconds. This stretch targets your shoulders, which are important for movements such as push-ups and overhead presses.

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]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

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]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

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]]> 3 Ways to Move Your Body Even When You’re Tired https://yourdailysportfix.com/3-ways-to-move-your-body-even-when-youre-tired/ Sun, 20 Aug 2023 16:37:00 +0000 https://yourdailysportfix.com/?p=21747 Okay, so you’ve vowed to move your body every day, but today you just don’t have the energy. We get it. Some days take everything out of you, but you still deserve to give that body of yours some love. There are so many ways to move your body when you’re tired that won’t even […]

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]]> Okay, so you’ve vowed to move your body every day, but today you just don’t have the energy. We get it. Some days take everything out of you, but you still deserve to give that body of yours some love. There are so many ways to move your body when you’re tired that won’t even have you breaking a sweat. 

Gentle Yoga

Gentle yoga is great because it still has your body moving, but at a slower pace. It also will mostly consist of gentle stretches and maybe even some breathing exercises. No matter what it has you doing, your body and mind will thank you for showing up and giving it some love.

Flexibility Stretches

Flexibility is a huge part of any fitness routine, but we are often too focused on the strength training or cardio routines to really pay it any attention. A lazy day is the perfect time to get those stretches in! 

Go For a Walk

If you have even a little energy, a great way to move your body is by taking a short walk. Even if it’s only 10 minutes around your neighborhood, the fresh air and body movement will make you feel great. So put on some walking shoes and great tunes and get out there!

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]]> Headache Relief Exercises You Can Do at Your Desk https://yourdailysportfix.com/headache-relief-exercises-you-can-do-at-your-desk/ Sun, 30 Jul 2023 16:10:00 +0000 https://yourdailysportfix.com/?p=20730 Headaches: everyone has had them; no one wants them. The cause of headaches can vary, with the location of the pain often indicating what brought it on. Popping a pill is often the easiest way to deal with a nasty headache, but if you’d rather ease them without the use of medication, give these exercises […]

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]]> Headaches: everyone has had them; no one wants them. The cause of headaches can vary, with the location of the pain often indicating what brought it on. Popping a pill is often the easiest way to deal with a nasty headache, but if you’d rather ease them without the use of medication, give these exercises a go. 

Chin Tuck

Sit up straight, with your back pressed against a wall or the back of your chair. Bring your chin towards the front of your throat without tilting your head, effectively scrunching your neck and giving yourself a double chin. Hold the position for five seconds, then relax. Repeat 10 times an hour.

Side to Side

Begin by standing straight. Turn your head to the right and look over your right shoulder as far as you can. Maintain this position for 10 seconds, then face forwards again. Do the same movement on the left. Repeat this sequence three times on each side.

Shoulder Squeeze

Relax the top of your shoulders. Imagine there is a tennis ball between your shoulder blades and squeeze the shoulder blades together as though you are squeezing the ball. Hold for five seconds and repeat 10 times per hour. 

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]]> Stretches to Help You Start Your Day https://yourdailysportfix.com/stretches-to-help-you-start-your-day/ Thu, 27 Jul 2023 16:51:00 +0000 https://yourdailysportfix.com/?p=23445 Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start […]

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]]> Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start to the morning.

Child’s Pose

Go down on all fours and tuck your knees up into your chest. From there, sit up and reach your arms out before placing them on the floor and stretching out as far as you can. This movement will stretch out your hips, pelvis, thighs, and spine.

Cobra Stretch

Lie on your stomach and place your hands next to your chest while ensuring that your elbows remain tucked in at your sides. Push up from the ground gradually, lifting your shoulders and chest while keeping your lower body still. This deep stretch is ideal for loosening your lower back and shoulders.

Neck Rotation

For this one, you can stand or remain seated. Start by looking straight ahead and dropping your shoulders. Once relaxed, keep your chin slightly lowered as you tilt your head back as far as you can without feeling any pain. Return to your original position before doing the same on the left and right sides. This routine should help you to alleviate neck pain and increase mobility.

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