These 5 steps promise to release tension in your back and hips – this is what happened when I tried it.
Building full body strength is something I’ve been focusing on for over 10 years. If I’m not at the gym doing barbell squats or deadlifts, I’m taking classes new to Pilates or trying functional training programs like Pvolve to help build muscle strength and stability.
Couple this exercise plan with my full-time job as a freelance writer and by the end of the 9-5, I often find my hips and back stiff, tension-heavy and achy. To help reverse the effects of sitting for long periods of time and all of the above, I’m trying to round up a number of good exercises that you can do if you sit down all day or weave in short and sharp periods of physical activity. complete.
That’s because research confirms that static stretching is an effective and safe way to improve flexibility and range of motion while improving physical performance. So, while I was trying to cash in on these benefits, I came across this five-foot set from The Stretch Studio and decided to give it a go. After downing my yoga mat, here’s what I found.
What is a five step group?
Watch First
The simple workout is hosted by The Stretch Studio, a YouTube channel designed to help people of all abilities improve flexibility, reduce stress and improve overall health through stretching.
This particular exercise is made up of only five parts. The steps include:
- Cat and cow stretch – This is a functional movement, often performed during yoga, that helps stretch and integrate the hips, spine and lower back, promoting flexibility.
- The position of the pigeon – Another powerful yoga pose, this deep pose will open up your hip flexors and relieve tension in your lower back.
- Built-in number – four straight – Also known as the “pigeon pose” sitting on the ground, this position works hard to ease the hips and glutes and the uncomfortable symptoms of sciatica.
- Baby post – Even if you’ve never taken a yoga class, you’ve probably done this yoga move, which aims to stretch your hips, shoulders and lower back while promoting relaxation.
- Supine twist – Known as one of the best exercises to help strengthen your back, this spinal twist works hard to release tension, improve flexibility and improve comfort in the back and hips.
During the exercise, the trainer explains each movement. But it’s up to you how long you sink into these things. I set a timer of 60 seconds for each position, meaning that this five-movement routine took less than 10 minutes once I was done with the pigeon picture, I set the fourth picture, and I’m twisted on both sides.
Here’s what I learned after completing this five-step walkthrough.
1. Stretching promotes relaxation
The anti-stress benefits that exercise can bring are well documented. But I haven’t realized how relaxing it can be for the mind and body.
As soon as I hold the cow on all fours, take a deep breath as I arch the spine and lift the head, then breathe out as I arch the spine and lower the head, I feel my pressure drop, my back lengthening. and my shoulders are far from my neck.
But I am not the first to notice these benefits. In a 2019 research paper published in the Journal of Perceptual and Motor Skills, researchers challenged a group to complete a stretching exercise. After completing the program, participants noticed a decrease in tension, anxiety and emotional stress.
2. You may tighten on one side of your body
It certainly was for me. During the stretching routine, I noticed that I could easily go deeper and deeper into the dove on my right side compared to my left.
And the same can be said after twisting supine for a minute on each side. When I twisted to the right, my sternum felt stiffer, but when I twisted to the left, my spine felt softer.
In fact, myofascial imbalances are not common. Especially if you use one side of your body more than the other. But it highlighted the areas I need to work on further.
3. 10 minutes will not release the tension in your back and hips forever
Despite completing this morning stretching program before starting my work day, I still felt stress, stress releasing straight hours after completing this routine – so the steps these are the five stages to which I will return.
However, as with any form of exercise or training, repetition is key. According to an article published by Harvard Medical School, healthy adults should aim to stretch at least two to three times a week to see results, spending 60 seconds on each exercise. gender Got it!
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