1. Morning Stretching

Stretching in the morning immediately after waking up is the most natural and simplest exercise where you thoroughly stretch several muscle groups simultaneously which brings back the overall tone of muscles within the body. Subsequently, you will be benefited by experiencing a feeling of alertness; improved agility of muscles and increased body’s flexible range of movement which helps in exercise performance. The American College of Sports Medicine has included to its guidelines advices for flexibility exercises due to the increasing evidence of the various benefits of stretching.

When you wake up in the morning, spend time having a good stretch before you get out of the bed. Aim to stretch your legs to the bottom of the bed while at the same time stretching upwards until you feel that you are growing taller even as you lie there. Simultaneously raise your back from the bed slightly so that your chest is arched. Begin your stretch slowly. Imagine that you are in ‘slow motion’. Your first stretch in the morning should be only moderate. Don’t overexert the straining. Make your second stretch more forceful than the first one and on the third really endeavor to stretch completely from head to toe. Many wild animals use ‘stretching’ to aid their natural growth and development.

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2. Beneficial Role of Massage

Quite a lot of people are not aware of the physical benefits of a stimulating body massage which plays a considerable role besides performing the stretching exercises. Massage promotes good circulation of blood by increasing the capacity of the blood flow to that area and ease muscle strain and stiffness. It also adds up to a relaxing experience by de-stressing your mind up to certain extend.

Work from the hips down to the knees also massaging the knee joints firmly and the area behind the knees. Do likewise using long stroking actions for the calf and the ankle joints. Next work the base of your spine with the tips of your fingers working the spinal column as high as you can reach. Continue until you have a warm feeling in the region which is caused by increase in the capacity of the blood flow to that region and utilize it effectively.



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3. Obtain ample Fresh air and Sunlight

One could easily be tempted to miss out this important tip. But both fresh air and sunlight are the very core of life itself. Fresh air being free from air pollutants is the valuable source of oxygen. A constant supply of oxygen is essentially required by millions of cells in our body for carrying out their activities dynamically. The fresh air when breathed conditions the lungs, ousts carbon dioxide as well as other waste products of cell metabolism out of the system. It also energizes our whole body and aids relaxation.

When our skin is exposed to sun, the body internally synthesizes Vitamin D from natural ultraviolet in sunlight. It travels into the bloodstream and controls the concentration levels of macro minerals that is calcium and phosphorous for building, maintaining strong and healthy bones.

Scientists in Switzerland noted that children living on the slopes of the Swiss Alps varied strangely in height and general appearance. After some studies were made the scientists became aware that there was a strong correlation between overall heights among the children in relation to what mountain area they lived in. It was noted that children born and raised in mountain areas because of their geographical location didn’t receive much sunlight and were the victims of bone malformations (rickets), weaker skeletons and in many cases short height. In direct contrast the Swiss children who were raised on the ‘sunny side’ of the vast mountain valleys had strong healthy bones and their height was noticeably superior to less fortunate cousins living but a few miles away but in the area which seldom if ever received direct sunlight.
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