Daily exercises suggested by a flexibility specialist for daily practice
Elma Panagaki, a 500-hour certified yoga instructor, recommends a daily stretching routine for maintaining flexibility and reducing aches and pains. This three-move stretching routine, which can be done in as little as five minutes, is said to help improve mobility, flexibility, and even reduce stress.
The routine begins with the Heart Opener Pose. This gentle chest and upper back stretch is beneficial for improving posture, preventing lower-back pain, and building confidence. It's a great way to start the day, opening up the front body and alleviating stress.
Next is the Grounding Pose, such as the Tree Pose. This move enhances balance, stability, and helps calm the mind by focusing on connection with the ground. It's a perfect pose to foster a sense of calm and groundedness.
The third and final move is Fluid Movement or Dynamic Stretching. This part of the routine encourages fluidity, releasing stiffness, and promoting natural range of motion.
It's important to hold each position for a few deep breaths and transition between them for one minute, then switch legs and repeat on the other side of the body. Each move should be held for 30 seconds, and the sequence should be repeated twice for a total of two minutes. The moves should be performed in order, with each move held for a few seconds or longer if needed.
Elma Panagaki compares the progress of daily stretching to going to a gym and doing a pull-up on the first day, stating that it's all about practice. Change from daily stretching takes time and consistency, and improvements will be noticeable after a month. After a month of consistent daily stretching, one can expect to feel lighter, have increased blood flow, boosted energy, reduced stress, improved flexibility, less lower-back pain, and improved sleep quality.
For more precise instructions on performing Elma Panagaki’s exact three-move routine, it would be best to consult her official social media channels or instructional videos directly, as the search results only show snapshots of her general approach without detailed step-by-step guidance.
- Elma Panagaki's recommended stretching routine, which includes the Heart Opener Pose, the Grounding Pose (such as the Tree Pose), and Fluid Movement or Dynamic Stretching, is a scientifically backed health-and-wellness practice that promotes fitness, flexibility, and stress reduction.
- The Heart Opener Pose, a daily chest and upper back stretch, not only improves posture and prevents lower-back pain but also alleviates stress and builds confidence, making it an excellent addition to a fitness-and-exercise routine.
- The Grounding Pose, also part of Panagaki's routine, enhances balance, stability, and calms the mind, fostering a sense of groundedness and reducing stress, further emphasizing the holistic benefits of yoga for overall wellness.
