Daily Essential Moves Suggested by a Flexibility Specialist to Perform Regularly
Elma Panagaki, a 500-hour certified yoga instructor, recommends a daily stretching routine to alleviate aches and pains, improve flexibility, and help destress. This routine, consisting of three moves, is designed to focus on mobility rather than just flexibility, as mobility involves being flexible and strong with a full range of motion.
The first move in the routine is the shoulder and chest stretch, a beneficial exercise for posture, preventing lower-back pain, and improving confidence. To perform this stretch, interlace fingers behind the back, roll shoulder blades back and down, and lean the torso forward until it's almost parallel to the ground.
The second move is the deep squat stretch. To execute this stretch, push hips back and bend knees to come into a deep squat position, keeping a neutral spine, and then transition into a forward fold. This move stretches all the soft tissue around the ankles, knees, and hips.
The third and final move is the low lunge to half-split stretch. Begin in a high kneeling position, step forward with the right leg, slide the left knee back, extend arms towards the ceiling, sit back towards the back foot, straighten the right leg, lean forward towards the front foot, and place hands on the floor for support. Transition to the half-split by lengthening the spine and opening up the back of the leg, providing an enjoyable stretch for muscles like the hamstrings.
Each move is to be held for 60 seconds, and the sequence is to be repeated as desired. It's important to avoid pushing aggressively during the stretch and to focus on mobility rather than just flexibility. Consistency is key in daily stretching, as change isn't instant, and it takes time for the stretches to have an effect.
After a month of daily stretching, Panagaki claims you will start seeing improvements in flexibility, stress release, and lower-back pain, which can lead to improved sleep quality. Additionally, you may notice that you start feeling lighter, and your blood flow will be increased, leading to boosted energy and a happier mood.
If a position feels painful or uncomfortable, Panagaki suggests modifying the stretch or using props like yoga blocks or books for support. She also advises taking time to relax in each position and breathing deeply during the stretch. Transition slowly and smoothly between the moves, holding each one for a few seconds, and breathing deeply throughout.
This stretching routine, recommended by Elma Panagaki, can help with destressing and releasing tension, as it is not just for flexibility, mobility, and everything, but also for the mind.
