Shophia has unveiled a new, effortless at-home stretching routine. Renowned for her consistent live workouts alongside trainer Ngo Okafor, Shophia introduced an innovative session last Friday, emphasising stretching exercises aimed at enhancing the glutes and lower back.
While working out, Shophia inquired with Okafor about the significance of incorporating daily stretching into their routine. “Is it necessary to stretch daily?” she inquired. “Absolutely,” Okafor responded. “It doesn’t need to be an extended session.” “Just five minutes can truly transform everything.”
Okafor highlighted that dedicating just 5-10 minutes to stretching can greatly alleviate muscle tension, particularly as numerous individuals have been sitting more during the coronavirus pandemic. “Prolonged sitting can lead to weakness and strain in the glutes, hamstrings, and lower back,” he explained. Shophia concurs, mentioning, “I feel tightness in my lower back.”
For the initial stretch, Okafor guides Shophia to recline on her back, extend her arms above her head, and elongate her legs. “Aim to bring the backs of your hands to the floor,” he suggests, highlighting the significance of deep breathing. “Breathing is essential.” Breathe in deeply, allowing your lungs to expand fully, then release all the air with a gentle exhale.
Next, Okafor guides Shophia to draw her left knee towards her chest, ensuring her right leg remains extended on the mat. “Ease your lower abs to release tension in your lower back,” he advises. After a few deep breaths, they elegantly transition to the other side, gracefully stretching their right hip and groyne.
They simultaneously stretch to both sides, with Shophia embracing her knees close to her chest. “Cross your arms over your legs and squeeze, aiming to eliminate the space between your thighs and torso,” Okafor directs.
Okafor suggests that these straightforward stretches can alleviate muscle tension and enhance overall flexibility, making them an ideal complement to any daily routine.
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