5 daily stretches for everyone - Guideline 2 of the 12-week fitness project 2023

Easier version of each stretch also included.

FAQs for daily stretches –

1. How often in the day can we do these stretches?
- Introduce these into your existing routine once a day.
2. Holding for 5 counts is very easy for me. Can I increase the count?
- Yes, you can increase upto 10.
3. I am not able to do the complete stretch. What should I do?
- Do as much as you can for now. Start small, build it up over a period of time.
4. I get some pain when doing the stretches. Is it ok?
- If it pains in a way that brings relief to the stiff muscles, it is ok. However, if it hurts post the stretch too then avoid for now.
5. How much gap between a meal and these stretches?
- If it’s a small meal, like a fruit, then 15 mins, for a full meal, keep about an hour.
6. Can I do these stretches as warm up and cool down stretches for my workout?
- Yes you can.
7. Can we do these stretches during periods Or pregnancy?
- Yes, they are safe to do doing periods. Safe during pregnancy too.
8. Is it ok to do these stretches at night before going to sleep?
- If that’s the only time you have to do them, then yes.
9. I am recovering from cold/flu. Can I do these stretches?
- Yes you can. Ensure you are well hydrated.
10. I get muscle cramp while doing the stretches. What to do?
- Stop doing it, wait for a minute, sip some water and try again.

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