#beginner stretching exercises

[fitnessmantram]

Daily Stretching Exercise, Knee Stretching Exercise #fitness #exercise #...

Who Should do Daily Stretching Exercise

Everyone can benefit from daily stretching exercises, but some people may benefit more than others. Here are some people who should especially consider incorporating daily stretching into their routine:

People who are sedentary: If you sit at a desk all day, your muscles can become tight and inflexible. Stretching can help to improve your range of motion and reduce your risk of developing muscle pain or injury.

People who are active: Athletes and other active people can also benefit from stretching. Stretching can help to improve their performance and reduce their risk of injury.

People with chronic pain: Stretching can help to reduce pain and improve function in people with chronic conditions such as back pain, arthritis, and fibromyalgia.

People who are recovering from an injury: Stretching can help to speed up recovery from injuries and improve range of motion.

People who are pregnant: Stretching can help to relieve pain and discomfort during pregnancy and prepare the body for childbirth.

People of all ages: Stretching is a great way to improve flexibility and range of motion at any age. It is especially important for older adults to stay flexible to maintain their independence and prevent falls.

If you are new to stretching, it is important to start slowly and gradually increase the amount of time you spend stretching each day. You should also listen to your body and stop if you feel any pain.

You may also like: 5 Best Portable Exercise Bike

Here are some tips for stretching properly:

Warm up your muscles before stretching. You can do this by walking, jogging, or doing some light calisthenics.

Breathe deeply and relax your muscles.

Start with your major muscle groups, such as your hamstrings, quads, and shoulders.

Hold each stretch for 30 seconds to 1 minute.

Don't bounce or force a stretch.

Listen to your body and stop if you feel any pain.

Cool down after stretching by walking or doing some light cardio.

If you are new to stretching, you can start with a simple routine that includes stretches for your hamstrings, quads, shoulders, and neck. As you get more flexible, you can add more stretches to your routine.

Stretching is a great way to improve your overall health and well-being. It is a simple, yet effective way to reduce pain, improve your range of motion, and boost your mood. So make stretching a part of your daily routine and reap the benefits!

Read More : The Best Exercise for your body type

[flamejob]

it's so hard to find basic exercise info without it being polluted by fatphobia and diet and weight loss shit it's so triggering

[fitnessninefit]

Pilates for Beginners: An Easy At-Home Core Workout Starting Your Pilates Practice

Whether you’re new to exercise or working out regularly, Pilates is a low-impact training style that can help you build strength and stability, while Pilates is definitely a disciplined practice, it’s easy to get started with Pilates at home if you’re a beginner.

You’ve probably heard of Pilates before, but sometimes there is a bit of confusion over how it differs from other movement styles such as yoga and barre. Pilates is a training style that can be done as a full-length program, the occasional standalone session, or you can incorporate elements of Pilates within your existing routine.

Before you start, here’s a guide to why you should do Pilates, the types of Pilates you can do, and what you need to know before your first Pilates session. Read more about Pilates exercises for Beginners at home.

[newmusicbreakthru]

10 Exercises You Can Do In Bed Every Morning...

Things You Should Have to Begin Your Zumba Exercise For anyone who is seeking a workout which is fairly comparable to dancing at a club rather than your boring fitness routine, then go may want to take a look at Zumba exercise. Zumba brings together health, fitness and fun, making use of nearly every muscle […] 10 Exercises You Can Do In Bed Every Morning — Next Weight Loss

[boltnutrition]

STRETCHING EXERCISES FOR OFFICE WORKERS: A SIMPLE GUIDE TO RELIEVING MUSCLE ACHE

If you are an office worker, you are probably familiar with the aches and pains that can come from sitting at a desk all day. You may also be aware of the risk of developing poor posture and muscle imbalances from sitting in the same position for long periods of time. Luckily, there are some simple stretching exercises that you can do in the office to help relieve these problems. 

By the end of this article, you will have a better understanding of the risks of being an office worker and how stretching can help relieve some of the problems associated with this. 

 1. The risks of being an office worker:

Office workers are particularly susceptible to developing poor posture and muscle imbalances as a result of sitting in the same position for long periods of time. This can cause aches and pains in the neck, shoulders, wrists, and back, as well as leading to the development of more serious conditions such as carpal tunnel syndrome.

 As the spine compensates for the lack of movement, it can lead to the formation of abnormal curves in the spine, which can cause strain on the surrounding muscles, ligaments, and tendons.

In addition to physical discomfort, office workers are also at risk of developing psychological issues such as stress, anxiety, and depression. Sitting for too long can lead to sedentary behavior, resulting in a lack of motivation and energy.

As these issues can often be linked to physical issues, it is important to tackle them head-on by taking proactive steps to prevent them from worsening.

2. The benefits of stretching exercises for office workers:

Stretching exercises can be a simple and effective way to maintain a healthy body and mind when working in an office environment. In particular, stretching exercises that target the neck, shoulders, wrists, and back can help to reduce the tension in these areas and improve posture. In addition, regular stretching can also help to reduce muscle imbalances by increasing flexibility and range of motion.

In terms of psychological benefits, stretching can help to improve focus and concentration, while also boosting energy levels. Regular stretching can also help to reduce stress, anxiety, and depression, leading to an overall improvement in mood.

Finally, stretching can also help to combat the negative effects of sedentary behavior by encouraging movement and circulation.

3. How to get started with a stretching routine:

If you are new to stretching, the first step is to find a comfortable place to do the exercises. It is best to perform the stretches when you are in a seated position, but you can also do them standing or lying down if needed.

When selecting a spot in your office, make sure it is free from distractions and clutter. Once you have chosen your spot, it is important to set aside some time in your day to dedicate to stretching.

To get the best results, it is recommended to do the exercises 5-10 minutes before you start work and again 5-10 minutes before you finish work. This will ensure that your body and mind are prepared for an efficient day of work.

4. How to make sure you are doing the exercises correctly:

Although stretching exercises are generally safe when performed correctly, improper technique can lead to further pain and injury. This is why it is important to familiarize yourself with proper stretching form.

Start by learning basic exercises such as neck and shoulder rolls and trunk twists, then gradually add more advanced stretches as you become more familiar with them.

When performing each exercise, make sure you move slowly and breathe deeply. Be mindful of any sensations that arise in your body, such as tightness or discomfort. If you experience any sharp pains, stop the exercise immediately and adjust your position.

Finally, make sure you hold each stretch for at least 30 seconds to get the full benefit.

5. What to do if you experience pain when stretching:

If you experience any sharp or sudden pains when performing a stretching exercise, it is important to stop the exercise immediately. In some cases, the pain may be caused by tightness in the area being stretched, and can be relieved with a more gentle stretch.

If the pain persists, it may be a sign of a more serious injury and you should consult a doctor as soon as possible. It is also important to be mindful of any chronic pain that you may have.

If you experience chronic pain in any particular area, it is best to avoid stretching in that area until you have consulted a doctor to ensure that it is safe to do so. This will aid in lowering the possibility of further harm.

6. When to see a doctor about your symptoms:

If you experience any sharp, sudden, or chronic pain when stretching, it is important to see a doctor as soon as possible. They will be able to assess your condition and suggest an appropriate course of treatment.

It is also a good idea to consult a doctor before starting any stretching routine, as they can offer advice on exercises that are right for you.

Conclusion:

Stretching exercises can be a great way to reduce the pain and discomfort associated with being an office worker. They can help to improve posture, reduce muscle imbalances, and boost energy levels.

Stretching can also have psychological benefits such as reducing stress, anxiety, and depression. When getting started with stretching, it is important to familiarize yourself with proper technique and to be aware of any pain or discomfort that you may experience.

If you experience any sharp pains or chronic discomfort, make sure to consult a doctor as soon as possible. With regular stretching, you can enjoy the benefits of improved physical and mental health.

[weightlossregime]

Stretch Your Way to Weight Loss Wins! Full body stretching exercises for weightloss #Stretching #WeightLossJourney #FullBodyFlexibility

Don't underestimate the power of stretching for weight loss! Here's how it helps:

Boosts Circulation: Improved blood flow delivers oxygen and nutrients to muscles, aiding in fat burning.

Increases Range of Motion: Better flexibility allows for more efficient movement in workouts, maximizing calorie burn.

Improves Recovery: Stretching helps muscles repair faster, keeping you active and burning calories.

Reduces Stress: Stress hormones can hinder weight loss. Stretching promotes relaxation and stress management.#YogaForWeightLoss #NoGymNeeded #HealthyHabits #weightloss #healthyweightloss #healthylifestyle #weightlosstips

Bonus Tip: Pair your stretches with a healthy diet and regular exercise for optimal weight loss results!

[divyyoga]

Find Your Zen on Yoga Day 2024: Mastering Janu Sirsasana for Mind & Body Harmony

Presentation: Setting the Scene for Quietness and Intensity As the world comes together to celebrate Yoga Day 2024, we interface together in a collective journey for concordance and well-being. Among all the yoga postures that exemplify this woven craftsmanship of bodywork, Janu Sirsasana speaks to an image of alterity and peace. This class is committed to acing the head-to-knee forward twist,…

[musclexfit]

7 minute Morning stretching exercises

[hathayogashram]

Mastering the Art of Teaching: A Comprehensive Guide to 300 Hour Yoga Teacher Training

Many aspiring yoga teachers start their journey by completing a 200 hour yoga teacher training. This lays a solid foundation, allowing you to confidently lead classes for beginners. However, taking your skills to the next level as a teacher requires dedicating time to deepen your practice and knowledge. This is where a 300 hour yoga teacher training comes in.

In a 300 hour yoga teacher training, you take your foundational understanding from a 200 hour and expand upon it greatly. The result is a comprehension of yoga that allows you to progress further as an instructor.

In this comprehensive guide, we will explore everything you need to know about 300 hour yoga teacher training programs.

Prerequisites for 300 Hour Yoga Teacher Training

Before enrolling in a 300 hour training, you must first complete a 200 hour yoga teacher certification. Some schools may require that your 200 hours cover certain topics like anatomy, philosophy, and sequencing. Having one year of teaching experience is also commonly encouraged. This ensures you have a solid base to build upon.

If your 200 hour training was not in depth, taking additional workshops in areas like adjustment techniques prior to your 300 hours can be helpful provided by Hathayogashram. Coming in with a curiosity to learn will set you up for success.

Key Topics Covered in 300 Hour Yoga Teacher Training

While each 300 hour program differs, most aim to expand your skills in:

Advanced Sequencing and Planning - Taking an in-depth look at planning classes, workshops, retreats. Learning to sequence intelligently for specific groups, energy levels, and goals.

Anatomy and Alignment - Building an expert-level understanding of functional anatomy and biomechanics for safe, effective poses and sequences.

Adjustments and Assisting - Refining hands-on assisting with in-depth adjustments methodology. Learning to see each student's unique body.

Teaching Methodology - Developing your voice and style as a teacher. Learning to hold space, cue skillfully, and facilitate transformational experiences.

Pranayama, Meditation, Chanting - Expanding your own practice and tools forguiding others in breathwork, meditation, mantras, and chanting.

Yogic Philosophy and Spirituality - Deepening your knowledge of yoga's philosophical and spiritual roots to integrate themes authentically into classes.

Business Skills - Building your brand, marketing yourself as a teacher, and establishing your own studio or teacher training program.

Benefits of 300 Hour Yoga Teacher Training

Investing in a 300 hour yoga teacher certification allows you to:

Build mastery as a teacher - Gain the advanced skills and confidence needed to teach diverse populations safely and effectively.

Increase credibility & opportunities - Have a more competitive edge as a teacher. Increased hiring potential and rates.

Deepen your own practice - Dedicate focused time to learning new perspectives that will continually advance your personal yoga practice.

Specialize your teaching - Study intricacies of specific styles like Ashtanga, Iyengar, or Vinyasa flow to guide others in them.

Find your unique voice - Develop your authentic style and learn to share yoga in a way that only you can.

Network & community - Surround yourself with like-minded practitioners who will support and inspire you on your path.

Immerse in yoga lifestyle - Live and breathe your practice fully through an intensive immersion training environment.

Tips for Choosing the Right 300 Hour Yoga Teacher Training

Make sure the program is Yoga Alliance certified - This ensures quality standards are met.

Read reviews and testimonials from past trainees

Look for experienced, knowledgeable teachers that inspire you

Consider the style and focus - Do you want something general or specialized?

Examine the schedule and structure - Do learning modules fit your goals? Is there time for self-study?

Ensure the location inspires you - Whether home studio or exotic retreat, it should deepen your practice.

Confirm you meet all prerequisites

Get a sense of the community and network it offers graduates

By selecting a 300 hour yoga teacher training that resonates with your needs, you will be well on your way to taking your practice and teaching to the next level. Immerse yourself in the transformative experience!

[htlifestyle]

3 Ways To Use The Yoga Wheel | Yoga For The Soul | HT Lifestyle

Are you bored of practicing the same yoga routine? Are you looking to make it more exciting? My recommendation is to add PROPS!! The yoga wheel is a great prop to develop stability and strength and provides balance to supplement your practice. The yoga wheel is a great prop to get that added stretch. It helps you intensify your existing stretch as well. It helps with deepening our backbends too. It gives you the needed support and safety while getting your muscles familiar with the movements and absorbs the burden from sensitive body parts when you are balancing. So today in Yoga for the Soul, we will discuss the 3 ways to inculcate a yoga wheel in your yoga routine.

[fitnessmantram]

morning back pain exercise5 Minutes Morning Exercise for all Day Energy #morningexercise #fitness ...

5 Minutes Morning Exercise for all Day Energy

Starting your day with a short workout can help you feel more energized and alert throughout the day. Even a 5-minute routine can make a big difference in your mood, focus, and overall well-being.

Here are some simple exercises that you can do in just 5 minutes to boost your energy levels:

Jumping jacks: Jumping jacks are a great way to get your heart rate up and your blood flowing. Do 30 jumping jacks in a row, or break them up into sets of 10.

Body-weight squats: Squats are a compound exercise that works your legs, core, and glutes. Do 20 body-weight squats in a row, or break them up into sets of 10.

Plank: The plank is a great way to strengthen your core and improve your balance. Hold a plank for as long as you can, or aim for 30 seconds.

Push-ups: Push-ups are a great way to work your chest, shoulders, and triceps. Do as many push-ups as you can, or modify by doing them on your knees.

Stretching: Stretching helps to improve your flexibility and range of motion. Hold each stretch for 30 seconds.

You can do these exercises in any order, and you can modify them to fit your fitness level. If you're just starting out, you may want to start with fewer repetitions or a shorter duration.

Once you've gotten the hang of these exercises, you can gradually increase the intensity or duration of your workout. You can also add other exercises, such as lunges, crunches, or burpees.

The important thing is to find a routine that you enjoy and that you can stick with. Even a 5-minute workout is better than no workout at all!

Here are some additional benefits of doing a short morning workout:

Improved mood: Exercise releases endorphins, which have mood-boosting effects.

Increased energy levels: Exercise helps to wake you up and give you more energy throughout the day.

Better sleep: Exercise can help you sleep better at night.

Reduced stress levels: Exercise is a great way to relieve stress and tension.

Weight loss: Exercise can help you burn calories and lose weight.

If you're looking for a way to improve your energy levels and overall health, a short morning workout is a great place to start. Just 5 minutes a day can make a big difference! 

Read more:  The Power of a 28-Day Workout Challenge

[nevmartpoint]

[newmusicbreakthru]

My Daily Stretching Exercises — Next Weight Loss

Best Daily Stretching Exercises ..This will start your day off great..

Try An Elliptical Trainer Workout As A Stress RelieverModern life is filled with stress. Technology has allowed us to speed up our life. Communication devices can allow you to be interrupted wherever you are with people demanding your time and attention. This creates a constant sense of urgency throughout your day which has a number… My Daily Stretching Exercises — Next Weight Loss

[csuitebitches]

On Being Well Spoken

I recently received a request about posting something regarding being well spoken.

Something you need to realise is that you’re not going to become well-spoken overnight. You need to practice on people. You need to SPEAK.

I used to stutter so badly that I could barely speak a whole sentence.

Flash forward a few years. I pitched my start up in front of a crowd, I joined Model United Nations in high school and college, I’ve been invited to speak on my entrepreneurial experience by some top universities in my country. It’s taken a lot to get here. And I’m still not where I want to be.

1. Apps to track progress and help you get better at public speaking

An app that you can use: “Speeko.”

I used to use this, it is beginner friendly and you can improve your public speaking skills as well.

2. Use topic generators

Go online and look up a topic generator. Generate a random topic, video yourself speaking on that topic. Don’t give yourself time to prepare anything - read the topic and start speaking. Set a time limit - you’ll realise that speaking for even 2 minutes can be quite difficult at times.

Not only does this make you realise that you may have limited language skills, but it will also make you realise exactly where you’re falling behind. Note down things in a journal.

- is grammar the issue?

- Lack of vocabulary?

- Too many filler sounds?

- Knowledge gap?

This is also a great idea if you’re at an intermediate level of learning a language/ polishing a language. Do this everyday and maintain a diary on your improvement.

3. Reading out loud

Select a news article or any article. Read out loud, slowly and steadily. Pronounce every syllable calmly.

A two minute read should take 5 minutes to read out loud. That’s how slow you should go. Not more than 4-5 words per breath.

Your tongue needs to get used to different syllables and sounds. Practice will help.

4. Talk in real life

Talk to anyone and everyone whenever you can.

Ask your barista how their day is going.

Ask your work or university security if they’ve had a good day and if they ate today.

Chat with your taxi driver about their life. I always start with asking them if they are from the city we’re travelling in. Even if you’re from that city, act like a tourist. Where are the best eateries? The conversation eventually goes to personal questions. How many children do they have, and what do they do? What do they like about the city?

You’ll learn the art of small talk only through practice. No book or guide can actually prepare you. You have to practice, practice and practice.

5. Diaphragm breathing

Diaphragm breathing is very important. Look up some YouTube videos for reference. You essentially breathe from your tummy (stomach goes in and out; not chest going up and down). This is a great calming exercise too.

6. Stuttering tongue/ jaw exercise videos

These are great because they really do prep your jaw and tongue well. The videos could include tongue stretches, placing your tongue on your palette correctly, etc. Search on YouTube.

7. Body posture

You really need to work on your posture too. Sit up straight. Back, STRAIGHT. Chin up, shoulders relaxed. Something as simple as posture can change your level of confidence.

8. Pranayama

A yoga exercise for breathing. You can find a guided video on YouTube for sure.

9. Vocabulary

Invest your time in expanding your vocabulary. There’s enough apps and games that can help you with that, if you aren’t fond of reading. A sign of being well spoken is having great vocabulary.

Start by looking up the synonyms of everyday words.

“I’m upset”

- how many different words can you find for upset?

“I had a crazy day today”

- one can easily use “hectic”, “chaotic” “lively” instead

10. Idioms

Idioms, phrases, sayings - look up common idioms in your language of choice. Aim to use at least 3 new idioms on 3 separate occasions in a week while you speak. You need to understand when and where you can use the idioms in your vocabulary.

11. Knowing when to switch

You can’t talk like a 50 year old heiress to a 10 year old child; you need to get down to their level.

If someone is clearly not a native speaker and is struggling to put words together, don’t use difficult words around them.

If you’re meeting with someone high profile, refrain from using slang.

The best speakers know when to switch their level of language.

You can’t use one singular type of speaking with everyone. You need to understand that there is a time and place for everything - and you’ll be able to switch like a pro only when you actually speak and start gaining experience.

[olomaya]

Get Pumped!

This started as just a simple solution to allow my Sims to work out without a TV, radio or gym equipment present but I’m a fitness nut so I knew I couldn’t stop there. I love working out and am always trying out new workouts or gyms like people try out food or clothes. It’s one of my favorite hobbies IRL so I was happy to try and make more exercise/fitness things for my athletic Sims.

This is the Exercise Mat I previewed a few weeks (months?) ago and I added a few more features like the ability to teach classes and also free weights (dumbbells and kettlebell).

Credit/Thanks: @aroundthesims for the free weights and kettlebell which are hers. I only recategorized them to Sports/Hobbies. Mats and board are EA. Animations by me, Mixamo and EA!

All the info and download link are after the jump, read through it all before downloading!

Exercise Mat:

Sims can do different floor and body weight exercises on the mat, which are skill gated:

Sit ups, squats: Level 2

Push ups, single-leg squats, bicycle crunches: Level 3

Burpees: Level 4

Sims can also stretch which has benefits if you do it before and/or after exercising. 

Stretching before: the Feeling Limber moodlet will prevent your Sim from getting fatigued so long as it is active

Stretching after: the Feeling Limber moodlet will remove soreness if you have it

If there is an instructor mat on the lot, you can assign the mat to the instructor mat so Sims will use it for classes

Instructor Mat: This mat lets Sims who have Athletic skill 5 or higher teach exercise classes. 

Assign Instructor - sets who the instructor will be for the mat

Schedule Class - self-explanatory; select a time a date to host a class

Start Class - if you don’t want to wait, you can start a class now. Instructors will wait 20 sim minutes (tunable) before starting the class to allow interested Sims to join.

Toggle Stereo - requires IP to work, adds a stereo to the instructor mat so you can play music during class

Free Weights:

You can lift dumbbells or kettlebells. That's pretty much it. These guys look super happy about it.

You only need one dumbbell. The other one is a prop which will be created once your Sim starts lifting.

Gym Board:

Check Scheduled Classes

Sign Up for Class (Note: you can't sign up for classes that have no spots available but you can still show up and try to get a spot if there's a no show)

Cancel Sign Up

Cancel Class

Gym Classes:

Instructors can hold Beginner, Intermediate or Advanced gym classes, the difference in difficulty affects the fat/muscle delta, fatigue level and athletic skill gain. The ability to hold different class levels is skill gated at Levels 5, 6 and 7 respectively.

If you schedule a class, the instructor and any Sims that sign up for the class will be pushed to the lot an hour before the class starts. Sims cannot join a class after it starts but if they leave before the class ends, they still get charged.

The cost per person is based on the class level and the instructor’s athletic skill. If you have NRaas Career and the Instructor is in the Trainer skill-based career, they will also earn extra money and the funds will go towards their career advancement.

If there are no spots available, you can still check what time the class is and get information on the class if you want to show up and see if a spot opens up.

If classes are hosted on a non-park community lot, like a gym, 25% of the class fees will go to the venue (the venue owner will receive this if it’s owned).

You can check and sign up for scheduled classes on the gym board object. Instructors can also cancel classes there.

There are two "rewards" available: Top Trainer and Gym Rat. Top Trainers are Sims that have taught at least 20 classes. After achieving that, their classes are worth more and they also keep a larger percentage of the cost per student. Gym Rats are Sims that have taken at least 10 classes after which they get a discount on any other classes afterwards.

Notes: 

My suggestion is to organize the class room like how I have in my photos with the mats horizontal facing the instructor. I'd also space them out more than I did as some of the exercises involve a lot of jumping/moving around but I have small lots so I have to squeeze in as much as I can! With this plus Twin's spin class and yoga mods, I'm going to need a bigger gym!!

The instructor will face whichever mat is first in the list of assigned mats so I would suggest assigning the front center mat first.

You can have multiple instructors/instructor mats on the same lot but an instructor can only be assigned to one mat.

Sims cannot take a class if they don't have more than $400 in their family funds. You can change this if you like but I don't want my broke inactives spending money on gym classes (we have gym at home!)

If Sims are not autonomously joining classes or using the mat, it’s probably because you have too many advertising objects on your lot that are competing with it. You can up the advertising for the mat but it’s already quite high so you just have to figure out how to balance it. The Join Class interaction does advertise fun and social in addition to the standard Athletic Game Object advertising so I would suggest upping that in order to get more attention from Sims.

The animation of Sims picking up/dropping the free weight is kind of wonky. I may try to fix it later.

There’s a collection file for all the objects but you will find all of them under Entertainment/Sporting Goods. Nothing is more expensive than 150 simoleons.

This is set for YA+ because a) some of the animations will sink for teens and b) they are always trying to do their fucking homework around each other while I'm holding classes and it drove me crazy. You can change the ITUN if you want teens to use it but you've been warned.

Future updates: I'm already thinking about using a similar system to create dance classes. Making an active Dancer career is something I’ve wanted for a while and I have a Sim that would be perfect to test it.

As always, if you run into any issues, let me know!

Download here | Alt: Simblr

What I originally wanted to name this mod 😭😭