5 ways daily stretching can improve your wellbeing<\/h2>\n
Stretching should be a core part of your daily routine, even if you haven\u2019t trained that day. In fact, everyday stretches are probably even more important on those days when you don\u2019t get to a gym near you, because they will keep your body moving.<\/p>\n
Lengthening and strengthening muscles<\/h3>\n
Can stretching really \u2018lengthen\u2019 muscles? Well, no, because muscles are attached at either end. But stretching can definitely make your muscles feel longer, looser, and less bunched up. And when we spend 7+ hours a day at a desk, or hunched over a laptop, that loosened-up feeling is very welcomed.<\/p>\n
Whilst stretching can\u2019t literally lengthen muscles, it can help your body be stronger and more stable at the end-range of squats, lunges, and other everyday movement patterns. Stretching also helps blood and oxygen get to your connective tissue, which has a positive impact on daily activity and training.<\/p>\n
Correcting postural issues<\/h3>\n
Sitting at a desk for hours, scrolling on your phone, and even the way you sit on the sofa can lead to postural issues like rounded shoulders and shortened hip flexors. A few daily stretches can ease out those tight areas and encourage your body to hold a better posture.<\/p>\n
Stretching one side of your body can even get the opposing side to work harder \u2013 stretching your chest, for example, could strengthen your upper back as you pull your shoulder blades together.<\/p>\n
Easing everyday aches and pains<\/h3>\n
Most of us go through the day with low level discomfort, including stiff neck, aching hips, and sore lower back. Regular stretching can go a long way towards easing these sore spots. Prone twists, for example, can stretch out the lower back and many even get that elusive \u2018click\u2019 that has been keeping your back tight.<\/p>\n
Reducing likelihood of injury<\/h3>\n
As a fitness fan, you definitely don\u2019t want any time out of the gym with injury. A little daily stretching can vastly reduce your chances of injury when you workout. Regular stretching gets more blood to your connective tissue and enhances the elasticity of muscles and tendons. This reduces your risk of sprains, strains, and severe DOMS (delayed onset of muscle soreness<\/a>) from working out.<\/p>\n Finally, don\u2019t forget that taking 5 minutes out of your day to stretch simple feels great. It\u2019s a dedicated pocket of time where you are caring for yourself and focusing<\/a> on taking deep breaths as your body relaxes. And that\u2019s great for your emotional wellbeing and mood. It might even help you sleep better!<\/p>\n 1. Side stretches<\/strong> \u2013 stand up straight with your arms overhead. Take hold of the left wrist with the right hand and lean to the right without tipping the torso forward. Repeat on the other side.<\/p>\n 2. Neck stretches<\/strong> \u2013 tilt your head to one side and hold for 10-20 seconds, repeat on the other side. Think about pressing the opposite shoulder<\/a> down.<\/p>\n 3. Shoulder rolls<\/strong> \u2013 roll your shoulders forward, up, and back, holding for 5 seconds in any tight spots.<\/p>\n 4. Forward fold<\/strong> \u2013 stand with feet hip width and slowly roll down until your upper body<\/a> and head are hanging loose. Alternatively, do this seated with your legs straight out in front of you.<\/p>\n 5. Hip flexor stretch<\/strong> \u2013 get into a low lunge with your back knee on the floor, both knees at right angles. Tuck your bum under and lean slightly forward to feel the stretch in your rear hip flexor.<\/p>\n 6. Chest stretch<\/strong> \u2013 stand in a doorway with your palms on either side of the doorframe. Lean forward to get a stretch across your chest.<\/p>\n 7. Upper back stretch<\/strong> \u2013 clasp your hands in front of your chest with your arms straight, press forward as you round your upper back and dip your chin to your chest.<\/p>\n 8. Calf stretch<\/strong> \u2013 tight calves<\/a> can cause a lot of aches and pains, but it\u2019s easy to stretch them. Either use a step, hanging one heel off the back of the step for 15-20 seconds at a time. Or face a wall and lean forward in a short lunge stance, with both heels on the floor.<\/p>\n 9. Spinal twist<\/strong> \u2013 this stretch will help your upper back, mid back, lower back, hips, glutes and even your IT band. Lie on your back with your left leg out straight, right leg bent. Take the right leg over to the left. Put your arms out in a T-shape and look to the right if comfortable. Repeat on the other side. Spend as long as you can in these twists to ease your back out.<\/p>\n Stretching isn’t just something you should do on training days, it\u2019s a valuable part of your everyday health and wellness routine. Set aside 5 minutes once or twice a day to take a stretching break in the morning, before bed, or during your work day. You\u2019ll soon feel the difference in your mood, mental wellbeing, and all those niggling aches and pains. Your body wants to stretch \u2013 this is your sign to do it!<\/p>\n Looking for a gym near me? Hussle has a network of 1000s of gyms in London and around the country and they\u2019re all accessible with one Hussle pass.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”30px||||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-scaled.jpg” title_text=”Conversion Banner” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" We all know that stretching is an important part of any workout session, whether it\u2019s active stretching to warm up, or longer stretches after training. But how often do you stretch during the day? There are so many benefits to daily stretching, from reducing back and shoulder pain to encouraging better digestion. Let\u2019s look at […]<\/p>\n","protected":false},"author":26,"featured_media":9818,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n There are plenty of gyms with StairMasters. <\/p>\r\n\r\n Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\nRest and relaxation mood boost<\/h3>\n
9 best stretches for your daily routine<\/h2>\n
Stretch on rest days from the gym<\/h2>\n
What is the stair climber?<\/h4>\r\n\u00a0\r\n
What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n
How do you use the stair climber?<\/h4>\r\n\u00a0\r\n
What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n
Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n
How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n
Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n
Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n
Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n
Stair climber workouts<\/h4>\r\n\u00a0\r\n
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