Your body gets compressed all day between stress and poor posture — and then again at night with repetitive sleeping positions. You can end up with headaches, neck pain, back pain and limited range of motion before you know it. But with just a few simple stretches, you can re-energize your body by releasing those compressions, reducing any pain and regaining your range of motion. In today’s video, yoga healer and wellness coach Kaamini Patel shows you how five stretches, using a simple strap, can help in no time.
To begin all you need is a 10-foot strap or cord. In the video, Kaamini is using a cloth yoga strap — but a belt, scarf or towel will work as well. With strap in hand, stand with feet at hip distance apart and let’s begin!
Stretch 1 – Side of body
Breathe in as you raise your arms up above your head, pulling the strap taut. Breathe out as you bend to your right side, looking down. Now pull the right arm down to stretch the left arm and side of the body.
This will open up the left side of your upper body, stretching your tight muscles, opening up the intercostal spaces between the ribs, and assisting the lymph nodes. Gently pull down and release back, and repeat a few times. Return to center, stretch arms up above your head, and breathe in.
Now, breathe out as you repeat this on the opposite side. Do a few repetitions then come back up to center, maintaining the strap in its taut position.
Stretch 2 – Spine
According to the theory of reflexology, the toes correspond to the brain, side of neck, eyes, ears and head. So this step will get you up onto your toes to help awaken your brain power and release tension in the neck.
Breathe in and raise your arms up again into a nice stretch. Now come up onto your toes to lengthen your spine and awaken your chakras.
Repeat several times as feels good to you.
Now, slowly release coming back down onto your feet.
Stretch 3 – Shoulders
Now, open the space between your arms a little more, then re-grasp the strap with arms farther apart. Breathe in as you stretch your arms.
Breathe out as you move your arms behind you, lowering them while keeping the strap taut. Just go back as far as you are able without pain. You will feel a nice stretch across your chest and in your shoulders.
From here, you will sway gently from side to side. This movement is from the shoulders. (In the video Kaamini turns around so you can see, but this is not part of the exercise).
Breathe in as you slowly and gently come back up to ‘hands above your head’ position. You can do five repetitions — going back down and then back up — to help release the tension in the shoulders, upper back, and chest.
Stretch 4 – Triceps
This stretch is for the triceps and shoulders. To do this, fold the strap in half and reach your right hand over your head, holding on to the top of the strap. Now place your left hand behind your back and grab ahold of the strap. Try to hold the strap with as little distance between your hands as possible. (Kaamini can almost touch her fingers; others may be a foot apart. It’s ok, just respect your body.)
From here, breathe in deeply and lengthen your spine. Now, pull down gently with your left hand to stretch the right arm. Like before, pull and release, pull and release; a few times to open the joints and lengthen the muscles. Repeat on the other side.
Stretch 5 – Backward bend
Take a step forward with your right foot and breathe in. As you breathe out do a gentle backward bend, maintaining hold of the strap. Breathe in as you gently come back to center.
Now, breathe out as you bend forward, slightly bending your right knee to assist the bend and keep balance. Stretch forward as far as you can go while also pulling the strap apart as far as you are able.
Take your time and return to the backbend for a moment, then return to center and slowly release the arm positions. You will then repeat on the other side.
Summary
This series of 5 simple stretches with a strap are great to do every morning. Remember, if you don’t have a strap, you can use a towel, belt or old shirt. Just a few repetitions of each stretch on each side, slowly and gently following this series, will open the arms and upper back and energize your body in preparation for the day.
[content-egg module=Amazon template=grid]
[content-egg module=AdmitadProducts template=grid]