Flexibility becomes a constraint in most of us accessing or being able to move our joints through their complete range of motion. ROM, as you are aware, is important for effectiveness of exercise.

And so one of the first steps is to do stretches that bring the flexibility back. We all tend to lose this with age, which then over a period of time, leads to complications like - lower back pain, weakness in shoulder & calf and even varicose veins.

Here are 3 easy stretches to help –

(You can do them daily & surely do them before your walk or workout.)

1. Calf stretch - grip the wall with your hands, place your toes on the wall, pull your heel closer to the wall. Squeeze your hips and push them towards the wall, don’t let them jut out. Hold for 10 counts.

Improves mobility in hip, ankle, knee, helps reduce leg cramps after long hours of sitting or dancing and even helps with calf pain that comes with gas & constipation and periods.

2. Spine stretch - Sit on the chair and bend forward. Place your palms on a bolster or a stool and drag your upper body forward. Move the chest to the front and keep pushing your hips back. Hold for 10 counts.

Good stretch for the spine. Improves posture, allows you to hold yourself upright during a squat and even helps with the tech neck.

3. Pelvic stretch - Stand sideways to a wall and place left hand on it for support. Place the right hand on your hip & lift the right foot on toes. Now move outwards from your right upper thigh & roll your inner thigh forward. Remember to keep both hips squeezed & navel facing forward. Hold for 10 counts. Repeat on the other side.

Improves hip mobility, balance & can help prevent falls. Pelvic floor needs the strength & mobility and this one is especially useful if you have pelvic, outer thigh or lower back pain. Good stretch for runners & walkers alike.

Exercise series. With Jinal Shah from my team.

#exercise #stretching