Happy Monday!

Every week, we go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu we’ve got: Stretching

I hope you are hungry, but before you get served…

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Starter 🥗 

Feeling Stiff?

I bet you know this feeling:

You're having a long day at work and start experiencing lower back pain and stiffness throughout your whole body. 😒 

Why does that happen?

Long periods of sitting can change the pelvic tilt, putting more stress on the lower back joints and causing pain and stiffness.

A daily stretching routine can help anyone, whether they are new to training or experienced athletes. 💪 

But how exactly does stretching affect our bodies?

Main 🥙 

Why We Should Stretch

Stretching is the practice of extending a muscle or group of muscles to their fullest length.

There are four major types of stretching techniques: Static (“holding”), dynamic (“moving”), ballistic (“swinging”), and PNF (“loaded”), with each serving a specific goal. 🎯 

Why do it? It’s a natural, instinctive behavior that we may not be even aware of. Most of us extend our arms as we wake up in order to stretch from our fingers to our toes. Also, after long periods of inactivity or sitting, our bodies naturally crave a "stretch."

Stretching has been proven to improve flexibility (range of motion), reduce stress, and decrease the risk of injury. However, it can also...

• boost physical performance. 📈 

• increase pain tolerance. 🦸 

• improve mood and cognitive performance.

• reduce back pain and strengthen posture.

• enhance sleep quality (in combination with resistance training). 💤 

• promote cardiovascular health (blood flow and blood pressure). 💗 

👨‍🍳 Tip: If you truly want to improve your flexibility, stretch each muscle group for at least 30 to 60 seconds two to three times, five days per week.

Dessert 🍰 

5 Min Stretching Routine

Do you want to stretch but don't know where to start? Don't worry, I've got you. Here is my 5-minute stretching routine:

Please perform each exercise for at least 30-60 seconds. Repeat 2-3 times if you like it. 😉

1. Neck stretch (tilt your head to the left side; switch sides after 30 seconds)

2. Chest stretch (lean through an open door with your arms resting on the door frame)

3. Back stretch (round your back and push your arms forward)

4. Quad stretch (grab one ankle and pull it toward your glutes; switch legs after 30 seconds)

5. Hamstring stretch (stand straight-legged and try to touch your toes)

6. Hip flexor stretch (lunge to the side; switch leg after 30 seconds)

My tip: Make your stretching routine enjoyable by listening to some relaxing music or doing it together with a partner. Don’t force a stretch. Instead, slowly ease yourself into a stretch. 🧘