Stretch your body whenever you can. Simple stretching exercises done on a daily basis bring a world of benefits.

Many of us feel sore on getting out of bed. Backs and sides ache on account of pressure while lying down. Stretching out in the morning helps to relieve those morning aches and pains and also lubricates joints and muscles.

After sitting for long periods at a desk, a quick stretch helps to rejuvenate the body. And if you stand up to stretch you get the added benefit of relaxing your eyes

No complicated yoga poses are necessary. If you aren't stretching on a regular basis here a few simple moves to get you started. Repeat each move for about 10 times or as many times as you feel comfortable.

• 1. Extend your arms out to the sides as much as you can. Now with arms outstretched rotate slowly from side to side.
  
  
• 2. Extend your arms out to the front, raise them above your head and then bend forward and down as far as possible. Bring up your arms and body slowly and then lower your arms to your sides.
  
  
• 3. Place your feet apart to about the width of your shoulder length. Then with your hands on your waist or hips, gyrate your hips and thighs.
  
  
• 4. While seated extend one leg out to the front and stretch your toes out as much as possible. Gently rotate your leg 5 times. Then slowly lower the leg. Repeat with the other leg.
  
  
• 5. While sitting down, take a large cloth and place under your calf. Now using it like a sling, raise and lower the leg slowly several times. This is especially beneficial for those who are unable to lift the leg on their own.
  
  
• 6. Lay down flat on your bed. Then raise your legs and make slow cycling motions.
  
  
• 7. Standing straight, lift your arms and make forward rotating motions slowly as in swimming. After doing a few forward motions, do the motions in reverse as in swimming the backstroke.

The benefits of stretching are many

• 1. Helps to ease aches and pains in joints and muscles
  
  
• 2. Helps the body to warm up for movement or more intense exercise
  
  
• 3. Improves flexibility and range of motion
  
  
• 4. Improves blood circulation
  
  
• 5. Improves balance and muscle coordination
  
  
• 6. Helps to lower blood pressure
  
  
• 7. Lowers stress and relaxes the mind
  
  

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