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]]>Touch your toes
This is a good daily stretch to incorporate as it stretches your hamstrings which reduces their tightness. Running injuries are often caused by your body compensating for a particular weakness in another part of your body, and shin splints are the same. To perform this stretch, from a standing position gradually reach towards your toes with your hands whilst keeping your back straight. Don’t overstretch if this is new to you as you could overextend a muscle. Keeping your hamstrings limber by practising this stretch regularly will reduce your risk of getting shin splints.
One-legged squat
This stretch is good for strengthening your hips, which play an important role in the mechanics of running. To perform this stretch, start in a standing position and stick one of your legs out behind you so that it rests horizontally behind you (it could be on a bed for example). Then, do a squat with your standing foot and make sure to keep your back straight. Repeat this with your other legs, and this will strengthen each hip.
Calf raises
Calf raises are a great way increase the strength in your calves, which should mitigate the risk of getting shin splints. To perform a calf raise, you can stand on the bottom step of the stairs and put your feet so that only the ball of your feet are on the step. Lower your heels and raise them back up to perform a calf raise. If you want to make it more difficult as you get stronger you can do a calf raise with only one leg.
These stretches are a good way of avoiding shin splints by targeting specific muscles and areas to strengthen or increase flexibility. Strength and flexibility are the most important concepts to consider when it comes to avoiding running.
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]]>Stretching is Not a Warm Up
Keep in mind that stretching and warming up are not the same thing, because a lot of people are making this mistake. Make sure to warm up your muscles before stretching in order to avoid injuries.
Stretch Regularly
If you really want to reap the benefits of stretching, relieve muscle pain and improve flexibility, then it’s important to make this a daily habit. Stretching for only 10 to 15 minutes every day can greatly improve health.
Use a Foam Roller
Foam rollers are very effective when it comes to relieving muscle pain and improving blood circulation. Incorporate this tool into your stretching workout to make it more effective and speed up muscle recovery.
Stretch All Muscle Groups
Neglecting certain muscle groups is a common stretching mistake that most beginners make. That’s why it’s important to incorporate stretches for every major muscle group into your routine.
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]]>Mountain Pose
As a foundational position for yoga learners, mountain pose (standing with arms by your sides) may seem simple. But, as Adriene of Yoga With Adriene tells us below, there’s more to it than meets the eye. To do it properly you must engage your whole body and completely control your breath.
Standing Twist
Another move you can do while standing up is a mindful twist. If you’re feeling anxious, turning back and forth at the rate of your breath and giving your arms a bit of freedom will help blow off some steam, especially if you close your eyes. If you have somewhere private to do this, you may feel more comfortable to really let go.
Chair Stretches
If you’re sitting at a desk most of the day, there is yoga you can do right in your chair that can give you an extra boost. You can even modify positions like cat-cow for sitting up.
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]]>Skipping Warm-Up
Most people consider stretching a warm-up, but these two activities should be approached as separate entities. Before trying to stretch, you should perform a series of light aerobic activity to increase your body temperature and blood flow.
Stretching Sore Muscles
Some fitness lovers have a habit of skipping stretching altogether, while some others tend to overdo it. Despite its many benefits, stretching won’t do you any good if you put pressure on injured muscles, instead of giving them enough time to heal.
Rushing Your Routine
Stretching may feel like a boring chore, but it’s absolutely necessary. That’s why you shouldn’t rush through it, and take your time with this activity. Those who do it quickly often have bad form and not nearly enough time to properly warm-up.
@madelame #MadelaineXFableticsThe post These Common Stretching Mistakes Can Ruin Your Workout Routine appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
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]]>Low Lunge
The low lunge is extremely useful in relieving stress and tension from the whole body. It releases the muscles in the neck, back and shoulder area, while also acting at the hips and thighs.
Bridge Pose
The bridge is another one of the great stretching exercises that will change your life. You only need a few minutes. Put your bum up, and hold for around 10 breaths. You will easily forget about everything else and be ready for bed right away.
Neck Stretches
We’re all obsessed with phones, laptops, and tablets. That is why we spend so many hours with our head down staring at screens. Thanks to neck stretches, you will bring back the balance and properly stretch the muscles in that area. Don’t forget to do them on both sides.
Morning stretches 
Keep a straight back and scapula down.Child’s Pose
Do this very simple pose either on the bed or on the floor. Start taking deep breaths and you will immediately feel better. It will give you that calm and relaxed sensation.
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]]>The solution to these problems is actually simple – you just need to repeat it day after day. The secret is in stretching, and you can even pick your favorite way to do it. For example, many opt for yoga, which is amazing for both your physical and your mental shape.
Some other benefits of stretching include increased flexibility, improved circulation, stress relief, better posture, etc.
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