Health

Try this 5 easy stretch routine for fitness by Rujuta Diwekar

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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If you’re lagging behind on your fitness goals, try Rujuta Diwekar’s stretch routine that will ensure you have strength and enhanced core stability.

Are you somebody who made tall promises of working towards getting fit in 2022 but are lagging behind already? We need to check on you. It has been just one week into the new year, and your workout may feel like a killjoy activity. If you’re lacking motivation, celebrity nutrition and exercise science expert Rujuta Diwekar, shares her dose of ‘fitspiration’ through her workout series called Fitness Project 2022.

Diwekar has been an avid follower of workouts like yoga and cardio. She loves to keep her social media followers amused on Instagram with her candid captions and motivational reels. With a rather quirky spin, she shared a video of herself performing 5 types of easy stretches that you can do for an overall healthy body.

Asking everyone to throw away all the excuses like lack of workout gears, gym clothes and lack of time, Diwekar suggests them to follow this easy stretch routine.

On the importance of workout for your body, she says, “Your body is meant for constant movement. The minute you sit around, it begins to rust away. WFH has made you sit more which means a faster rate of rusting. When we lose muscle and bone density, we actually begin to get weaker, we begin to age and ultimately we gain weight too.”

Motivating her followers to take initial steps into their journey of fitness, Diwekar says, “Small steps help. The most common excuse for not working out is ‘time hi nahi hai’ (lack of time). One must follow a quick workout routine irrespective of what you do in the day. So, you are fitter than you already are.”

Here is the 5 easy stretch routine by Rujuta Diwekar:

common stretching mistakes
Leave the stress behind with the help of these stretching exercises. Image courtesy: Shutterstock
  1. Quadricep stretch

This stretching routine will give you toned legs. It will improve your flexibility and help ease your knee pains.

Here’s how you can do this stretching pose:

  1. Stand facing a wall.
  2. Place your arms on the wall.
  3. Shift your body weight to your right leg.
  4. Lift your left leg towards your hip.
  5. Hold your ankle with your left hand.
  6. Squeeze your hips while holding the pose for 5 seconds.
  7. Don’t lean against the wall and keep your body stiff.
  8. Repeat with the other leg

2. Hamstring stretch

This stretch works well for lower back pain, neck pain and fatigue. Not only this, it also gets rid of cellulite dips on your thighs. If you’re somebody who has to stand for a long time and your legs feel still, this stretching exercise can help.

Here’s how you can do this stretching pose:

  1. Stand facing a wall.
  2. Place your palms on the wall.
  3. Hold your chest open. Flatten your shoulder blades and bend forward.
  4. Keep your head straight while holding this pose for 5 seconds.

3. Wide leg stretch

This stretch is for improving your walk. It can also maintain your body balance and prevent you from walking wobbly steps. Stretching is known to improve the absorption of oxygen in your body.

Here’s how you can do this stretching pose:

  1. Stand with your feet apart and toes out.
  2. Bend your knees outwards.
  3. Stay tall with your upper body.
  4. Join your hands in front.
  5. Hold the pose for 5 seconds.

4. Reverse Namaskar stretch

For this stretch, you need to do a reverse prayer pose. This can help relieve back pain by stretching your muscles. Regular stretching in this pose can tone your back.

Here’s how you can do this stretching pose:

  1. Lift both arms on your sides
  2. Keep them in level with your shoulders.
  3. Reverse your palms towards your back.
  4. Join them at your back and perform a namaskar with your palms.
  5. Stay in the position for 5 seconds.

5. Elbow stretch

This stretch routine can help ease stiff or tight shoulders. This stretch may also increase flexibility in your shoulders.

knee pain
Stretch those muscles like a boss. Image courtesy: Shutterstock

Here’s how you can do this stretching pose:

  1. Stand straight.
  2. Bend your elbow towards your ear.
  3. Using your other hand, pull this elbow towards the center of your body.
  4. Hold the pose for 5 seconds.
  5. Repeat the same on the other hand.

For watching a detailed tutorial of these stretches, here’s Rujuta Diwekar’s video for you:

According to Diwekar, these stretches can be done by people of all ages. One can repeat these 5 stretches as a pre and post workout routine. These stretches can help women with period cramps and fatigue. You can do this stretch routine even if you have high blood pressure or diabetes.

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