It’s easy to understand why exercise is so important for keeping the heart healthy. New research now shows that stretching your legs at least 5 times a week could reduce cardiovascular disease risk. This 12 week study looked at passive stretching of your legs like quad stretches, barre stretches or using a training band.
At the end of the study, the group who performed the passive stretches 5 days a week showed a significant improvement in blood flow, dilation of the arteries, and stiffness in both the upper arm and the lower leg.
While those in the study were healthy individuals, further research should also look at patients with preexisting cardiovascular issues to help determine whether or not passive stretching can serve as a natural preventive treatment for cardiovascular risks.
Do you stretch regularly? Would you include daily stretching if it can reduce cardiovascular disease risk for you?
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Ok sister, please send me the 5 passive stretches that help. You’re amazing!😊🙋♀️❤
Actually it was just any passive stretches 5 times a week but here are a few you can try:
Supine Single Leg Stretch
Lie on your back and raise your left leg, while keeping your right leg straight on the floor.
Holding your left thigh with both hands, pull it toward your body. You may use a towel or strap to do the same. While you pull the leg, try to resist the movement by pressing your leg back gently.
Hold this position for up to 1 minute and release the leg slowly.
Repeat the stretch on the opposite side.
Standing Quadriceps Stretch
Stand on your left leg, placing your left hand against a chair or wall.
Now bend your right knee backward, bringing the heel of your foot toward your buttocks.
Hold the right ankle with your right hand. You can use a towel, or a strap to wrap around your ankle.
Now, gently pull your foot toward your body while pressing your foot against the resistance.
Hold this position for up to 1 minute, and release the right leg slowly.
Repeat the steps on the left leg.
Ankle Stretch
This can be done with your partner.
Lie on your back with your legs stretched out and arms on your sides.
Let partner grab your right ankle and gently pull it while pushing the toes back.
This will stretch the muscles on ankles, calves, behind your knees and the thighs.
You partner should hold the stretch for 30 seconds.
Release and repeat with the left ankle.
You can repeat thrice on each ankle.
Chest Opener
Sit straight with your legs stretched out in front.
Let your partner sit behind you. He should keep his right knee bent on the floor and left knee against your back for your support.
Raise your arms up. Now let your partner should hold them up at shoulder level and gently pull them back.
This exercise will stretch the muscles in your arms, chest, shoulders and upper backstretch.
Hold this position for 30 seconds, release slowly.
Also try quad stretches where you pull the foot up directly behind you stretching the front of your thigh.
I try to do yoga daily but don’t always succeed. And I can really feel it when I neglect it. Stretching is so important for so many reasons!
I think most of us, myself included, tend to overlook the importance of stretching.