Stretching is a form of exercise that keeps our body and muscles flexible and when there is need to stretch a certain part then it can be done easily without straining the muscles. Stretching of the body should be done on regular basis so that your body can remain flexible.

Stretches Will Give You An Amazing Flexibility In The Body

Stretching Gives Amazing Flexibility to the Body and Reduces Muscle Pain

Here are some important forms of stretching that will keep your body flexible and you will not feel uncomfortable while doing them on regular basis.

1# Kneeling Quad Stretch

Start this by sitting on the mat with bending knees and then start lunging with your back knee, shin and foot on the floor. Now lift your back foot off the floor and start stretching it towards your butt area. You need to keep your back and torso straight and your whole body will rest on one bending leg that is on floor. Pull as much as you can without any pain. Feel more stretch and when you reach your maximum limit of stretching then stop and come back to a normal position. Change the side and then repeat with next leg.

2# Hamstring Stretch

Hamstring stretch helps in strengthening the back, hip and thigh muscles

Instead of stretching both the hamstrings at the same time try stretching one at a time to give rest to the other. You need to lie straight on your back on the mat and then start by grabbing one leg by the thigh and then pulling it straight towards your chest till you start feeling a good stretch in it. Keep stretching for 2 minutes and then switch the same to next leg. Repeat this 5 times and keeps inhaling and exhaling at the same time. This will strengthen your thighs, legs and back muscles as well.

Hamstring stretch helps in strengthening the back, hip and thigh muscles

3# Hip Stretch

Sit straight on the ground and push your hands behind and keep them on the floor for support. Now, bend your knees and then spread your feet on the ground as much as you can by keeping your heels touched to the ground. Lower your knees to the left and twist your body to left as well. Lower your knees to the left so that outside of left knee and inside of right knee are pressed into the ground. Lean forward towards the left side of your body and then switch to the other side and repeat the same to your right side. Do this for 5 sets on regular basis and this will strengthen your back and hip area.

4# Lunge And Twist

This gives a good strength to your hip area and improves flexibility of your body

Do the twisting exercises that are good for your spine and do not give much pressure to your spine. Standing and twisting your spine can prove to be dangerous sometimes as a sudden jerk can lead to a lot of problems. Do lunge and twist as this gives a good stretch to your hip area and saves your spine from too much of motion. Take a large step forward with any of your foot and bend your knee to a right angle that forms a 90 degree angle. Keep your left hand on the ground and outside of your left foot. Reach your right hand up and slowly turn your shoulders and your head along with your arms. Repeat this with the other side and do 5 sets

This gives a good strength to your hip area and improves flexibility of your body

5# Standing Wall Slide

While sitting for longer hours on the chair, your shoulders get a slump and the posture goes for a toss. Do standing wall slide to keep your back straight and in shape. Stand or sit straight in the front of a wall so that your spine remains straight and your shoulders and arms are pressed against the wall. Lift your arms and press them back against the wall with your elbows bent at 90 degrees. Do not lift your back and slide your arms as high as you can and keep your shoulders and head pushed to the wall. Then pull your arms back down and repeat this 3-4 times daily.

6# Puppy Pose With Twist

This gives a good stretch to your back and hips and makes them more flexible

Stand on all fours with your knees bent under your hips. Now, extend your right arm in front of you and slide your left arm under your body. Hold your position for 30 seconds before you switch to the other side. Take some rest and retain your normal position before repeating the set.

This gives a good stretch to your back and hips and makes them more flexible

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Night-time leg cramps may be defined as sudden, painful, Involuntary and strong contractions of the muscles of the calf while resting. It may also occur in a foot or thigh. It gives a feeling of a hard lump. It usually comes suddenly, but may remain for a few to several minutes. Mostly it occurs just after you fall asleep or wake up.

6 Home solutions to night-time leg cramps

This is more common in middle-aged, pregnant women and elderly. Young people may also suffer from night-time muscle cramps.
Although in most of the cases, these cramps are harmless, but they may be a symptom of some underlying disease.

The exact cause of night-time leg cramps is not known, but the following factors may contribute to it:

• Injury
• Decreases amount of magnesium and calcium. This is common during pregnancy.
• Extremely cold temperature.
• Overexertion or exercising
• Diseases that cause a problem with blood flow, for example, kidney diseases, thyroid diseases, uncontrolled diabetes, and multiple sclerosis.
• Dehydration.
• Diarrhea and arthritis
• Deficiency of potassium and calcium in the blood.
• Birth control pills.
• Certain medication such as steroids, stations and diuretics.
• Awkward leg position while sleeping.
• Standing for a long time, especially on a hard surface.
• The procedure of dialysis.

Night-time leg cramps are like nightmares when they wake you up due to intense pain. Even after the pain is gone muscles may sore for a few minutes to hours. Below are some home remedies to relieve them:
1. Stretches- If you Experience night-time leg cramps before going to bed or just after you are awake stretching may help you.

Stretching legs towards the walls:

• Lie down to face the wall on the opposite side of the affected leg.
• Now extend the cramped leg towards the wall.
• Try to touch the wall with the cramped leg.
• Remain in this position for about 30 seconds.
• Revert back to the beginning position.
• Repeat this until you get relief.

Stretching with the help of a towel:

• Take a towel
• Place the affected leg in the towel.
• Now horizontally pull the towel.
• Enclose the affected part in the towel by folding it in half.
• Hug the towel by grabbing its open end.
• Practice it until it relieves night-time leg cramp.

Stretching with the help of a towel

Stretching the inner calf:

• Stretch your affected leg forward.
• Remember that your foot should be placed flat on the floor.
• Now try to extend the other leg back keeping it straight and place the heel on the ground. Remember the heel should be placed flat.
• Now stretch the calf by leaning into the wall.
• Remain in this position for 30 seconds.
• Revert back to the beginning positions.
• Repeat this stretch till you get relief.

2. Application of the heat- Heat dilates the blood vessels and enhances the blood flow towards the affected muscles. It also relaxes the muscles and relieves night-time leg cramps.

You may use a hot wash cloth or electric heating pads for this purpose. Apply them on the affected part for not more than 20 minutes. If you don’t get any relief you can repeat the procedure after 20 minutes.

*Remeber the temperature of a heating pad or washcloth should be comfortable.

3. Wintergreen oil- Methyl salicylate present in the wintergreen not only relieves the pain, but also promotes the flow of the blood and relaxes the muscle.

Wintergreen oil-

How to use:

• Take 1 teaspoon of wintergreen oil.
• Mix it with 4 teaspoons of vegetable oil.
• Apply this preparation the affected part.
• Massage for 10 to 15minutes.
• Repeat this 4 to 5 times a day.

4. Epsom salt- Epsom salt relaxes the muscle and relieves night-time leg cramp.
How to use:

• Take 2 tablespoons of Epsom salt.
• Add it into a bathtub filled with warm water.
• Submerge yourself in the bathtub for 15 to 20 minutes.

5. Evening primrose oil- Primrose oil is anti-inflammatory and is used to treat acne, eczema, heart diseases and nighttime leg cramp. Take 4 grams of Evening primrose oil daily to relieve your symptoms.

Evening primrose oil

6. Skullcap and valerian herbs- Both these herbs calms the contracted muscles and thus reduces discomfort. It also treats insomnia and anxiety.

Besides above Home Solutions to Relieve Night-time Leg Cramps Keep in Mind:

1. Night-time leg cramps may be a result of magnesium deficiency. Consume 300 to 500 grams of magnesium every day. Foods rich in magnesium are fish, green leafy vegetables, yogurt, banana, beans and dry fruits. You may also take magnesium supplements after consulting your doctor.
2.  Potassium deficiency may also result in night-time muscle cramps. Consume foods rich in potassium such as banana, coconut water, apricots, grapes, oranges and cabbage.
3. Drink at least 10 glasses of water daily to keep your body hydrated.
4. Avoid wearing tight clothes. Do not use tight bed sheets as they may bend the toes downwards. This constricts the muscle, interfere blood flow and activates night-time leg cramps.

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Best Exercises to Increase Height Naturally

Height is one of the major traits of an individual. People who are not tall will feel low in confidence and it shows huge impact on their regular doings. It shows the persona of individual. But, people can grow height only up to certain age. Let’s see how one can grow their height naturally.

Simple exercises to grow taller

Pull up’s for Increase Height:

Doing pull up’s one of the best ways to increase height. Start with 5 pull ups daily and slowly increase the number.

Pull up’s for Height Grow

Hanging to a Bar Increase Height:

Hanging to a bar increases the height of a person as it stretches the spine due to gravitational force. But, practice it for longer duration.

Swimming for Increase Height:

Swimming is also one of the best methods to increase height. What happens actually in swimming is, one slashes his hands and legs in water and doing so stretches spine and other body parts.

Pelvic Shifts Helps to Increase Height:

It is a simple asana to grow the height of a person. You can start with lying on the ground with your back touching ground. Your arms and shoulders should also touch ground. Now bend your knees and bring them close to your hips and arch your back to push your pelvis upwards. Be in the position for at least 20 – 30 seconds.

Pelvic shifts For Height Grow

Stretches for Increase Height:

Stand tall and without bending your knees try to touch your toe. This is a very common exercise which we see in schools. Many of us might have done this stretches in our school days. Try this exercise and do it regularly to increase height.

Balanced Diet:

Eating enough nutrients and vitamins helps in increasing height. A well balanced diet is important to grow height. Consume nuts, fruits, vegetables, pulses, dry fruits, sprouts, meat, milk chicken, etc.

Calcium:

Calcium is important for the bone to enhance the height and lack of proper calcium in body makes weaker bones.

Skipping and Jumping:

These exercises hardly need any introduction. School children practice these exercises with friends and it helps in the growth of the person.

Skipping and jumping for Grow Taller

Running:

It is also a common game or exercise which many people do. Children and teenagers should run regularly to increase height as this is the perfect age for them to do all these things.

Proper Sleep:

Many of you might be surprised that proper sleep is also necessary to grow height. Sleep at least 8 hours a day.

Proper sleep for height grow

Age:

Most of the people stop growing at the age of 18. So, do all the above mentioned exercise before 18. A few people tend to grow even after 18 and may stop growing in early twenties.
Having said everything height also depends on genes. If parents are shorter then their kids may be short. We see many children being taller than parents. So, don’t disappoint yourself, be positive and be happy. Never ever give up and practicing the above exercises will definitely will help you in achieving your goal.

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