During the course of a day, the body experiences stress and strain performing routine activities. Muscles experience strain and shoulders, back and hips could become stiff. Being seated or standing for long time durations or sleeping in the wrong position could also cause stiffness, pain and fatigue. It’s necessary to release muscle tightness, to relax and de-stress the body. A simple exercise regimen using an aluminium rod or stick increases body mobility, flexibility, strength and also reduces fat, especially belly fat.
Here are eight exercises to release muscle tension.
Shoulder stretch
#1
Hold the stick/bar with both hands, separated a little more than shoulder width. Stand straight and lift it above your head, and stretch a little behind. Keep shoulders stretched, lower the stick, and bend your elbows. Now, lift it again to a fully stretched position above your head, and move it forward, and lower it. Repeat 10-15 times. Do 2-3 sets.
#2
Stand with your legs wide. Hold the stick with your left hand, stretched, and rest stick on the ground. Stretch your right hand to the left side, slowly lift it over your head, and bring it towards the stick, without bending elbows. Make sure you are not bending forwards. Repeat 10-15 times, then repeat on the other side. Do 2-3 sets.
#3
Hold the stick behind you with both hands, with elbows straight. Keep your body straight and lift the stick backwards and upwards as far as you can. Hold for two seconds, then lower it. Repeat 10-15 times. Do 2-3 sets.
Back exercise
# 4
Place the stick on your shoulder, behind your head, and hold the stick with elbows bent. Stand straight. Lean forward with a flat back and legs straight. Lean until you reach hip level, then slowly lift your body again, keeping back flat. Repeat 10-15 times, 2-3 sets.
#5
Place the stick on your shoulder, behind your head, and hold the stick with hands straight. Lean forward till hip level, then turn to one side, and drop one side of the stick to the ground, while the other side goes up. Repeat on the other side. Repeat 10 times for each side. Do 2-3 sets.
#6
Stretch the stick upwards, stand in a neutral position, and bend towards the side as far as you can, making sure you are not bending forwards. Then return to starting position, and bend towards the next side. Repeat 10 times for each side. Do 2-3 sets.
Hip exercise
#7
Place your right leg forwards and bend your right knee, stretching the back knee as far as you can. Hold the stick with your right hand before the right foot. Stretch right hand towards your side and extend it backwards, stretching as much as you can. Return to starting position and repeat 10 times. Then switch your leg. Repeat 10 times, do 2-3 sets.
# 8
Kneel down and put your left leg near your right knee, forming an L shape. Stretch out the other leg backwards as far as you can. Hold the stick in front of you, upright, using its support, stretch your body straight and bend forwards and backwards. You will feel the stretch. Repeat 10 times
on each side. Do 2-3 sets.
