6 Tips To Loosen Your TIGHT HAMSTRINGS

1. Never force a stretch. Ever.
2. It’s okay to bend your knees if you have to.
3. Sometimes, working on other areas first will loosen up your hamstrings.
4. Hold stretches for shorter periods.
5. Use it or lose it.
6. Work on one technique at a time.

DYNAMIC WARM-UP Prior To Workout

The days of long holds on stretches before exercise is largely over. Research continually demonstrates that static stretching isn't as beneficial prior to working out as dynamic stretching. Before starting your lifting or cardio session, go through some body weight movements like squats, lunges, push-ups, side lunges, and jumping jacks. Perform three sets of each movement for 20-30 reps to warm up your entire body. This type of warm-up should leave you in a light sweat ready to tackle your workout.

Do Yoga At WORK

If you have a sitting job and would like to do some sort of exercise in the office, try out these yoga poses.

We are a generation facing the maximum health issues even though we have the maximum resources at our disposal. Every second person is facing either back, neck and shoulder problems either due to the long working hours on desk and incorrect posture.

There are a measures one can adopt to release that tension on the neck and shoulders. Yoga expert Sunaina Rekhi suggests a few simple yoga asanas one can do while just sitting at your desk or on your way to a meeting which will make a huge difference.

Skandha Chakra (shoulder socket rotation): The shoulder asanas relieve the strain of driving and office work, and also help relieving the pressure in cervical spondylitis and frozen shoulder. They maintain the shape of the shoulders and chest.

Greeva Sanchalana (neck movements): All the nerves connecting the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders, accumulate tension, especially after prolonged work at a desk. This asana releases tension, heaviness and stiffness in the head, neck and shoulder region.

(great to do throughout the day at work. Be it at the desk, breaks, in the car heading to a meeting, etc )

Ardha Matsyendrasana (half spinal twist): This asana simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side. It tones the nerves of the spine, makes the back muscles supple, and relieves lumbago and muscular spasms. It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys.

(do this as a half spinal twist while sitting on your chair in the office)

Padmasana (lotus pose): This posture applies pressure to the lower spine, which has a relaxing effect on the nervous system. The breath becomes slow, muscular tension is decreased and blood pressure is reduced. The normally large blood flow to the legs is redirected to the abdominal region. This activity also stimulates the digestive process.

Note: if you cannot perform Padmasana, sit in Sukhasasana (easy pose). This pose also facilitates mental and physical balance without causing strain or pain.

(great to do while sitting in the car, while eating a meal or watching presentation in office)

Ujjayi Pranayama (the psychic breath): This is a tranquillizing breath and it also has a heating effect on the body. It soothes the nervous system and calms the mind. It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and can be practised before sleep or in any stressful situation.

(do this at any time of day, to calm yourself)