If you can't go to the gym, do stretching at home!

The Dhaka Times Desk Not many people have the time to go to the gym and exercise every day. But you can do this at home if you want. How to do? Know the matter.

There is no substitute for stretching to increase your flexibility and strengthen your muscles. This type of exercise helps to lighten the body. What benefits will you get from it?

Exercising doesn't have to mean running around or going to the gym and lifting heavy weights. It is possible to keep the body active and flexible without doing any of these. One of the ways is stretching. But there are different types of stretching. Before doing that you need to know which one is more beneficial for you. Many people think that stretching cannot help you lose weight. This is also completely wrong.

There is no substitute for stretching when it comes to increasing your body's flexibility and strengthening your muscles. This exercise makes the body lighter. Muscles are also toned. We often get Alzheimer's. After doing a few stretches, the mind will feel calm. The biggest advantage of stretching is that it can be done by children from 6/7 years old as well as adults. Another advantage of stretching is that it can be done at home. But first it is better to get training from an expert. The reason is that correct posture is very important in stretching. Otherwise, there is a risk of injury.

So no matter how busy you are, do some stretching for 10 minutes in the morning and another 10 minutes in the afternoon after work. Especially those who have to work sitting for a long time, they can get rid of problems like neck pain, back pain by doing it once in the work. You can handle the work pressure very easily. But consult your doctor before starting. The reason is that if there is any pain or problem, it can be aggravated by over-stretching.

How to do any stretching?

# Circle the arm first. One hand should be moved up and down from the shoulder 10 times clockwise and then counter-clockwise.

# then shoulder circle. Stand up straight and rotate the shoulders clockwise 10 times and counter clockwise 10 more times.

# Now do the rotational neck exercise. Standing straight or sitting, turn the head to the right and left at least 10 times. Again lower the head to the shoulders, right and left 10 times. Now move your head back as far as possible. Then bend forward at least 10 times.

# Now stand straight and do side bending, back bending and front bending at least 10 times.

# then front kick, back kick and side kick for the legs. Hold something and do it 10 times on one leg while standing straight.

# Now lie down straight. Bring one leg to the chest and hold it for 10-20 seconds. Then do both legs together. 3 matches will be a set. Set 3 like this. Source: Anandabazar Patrika.

Things to do to prevent Corona virus

# try to stay at home all the time.
# Follow the rules and use mask when going out for emergency.
# three-layer cloth mask can be washed if desired.
# wash clothes after coming home from outside. Or hang it without shaking for at least four hours.
# Wash hands thoroughly (for at least 20 seconds) with soap or liquid before coming outside.
# plastic PPE or eyes, face, head must be washed thoroughly with detergent and dried after one use.
# Wear PPE made of cloth or clean as described.
# Use a head cap that completely covers the hair.
# Those who have sneeze cough should follow all the rules promulgated by the government. Also, wash hands as directed before and after handling food items, keys, switches, mice, remote controls, mobiles, watches, computer desks, TVs, etc. and after using the bathroom. Those who have dry hands use Moisture after washing their hands. Soap or hand liquid can be used. Why can this virus remain in the crackle (cracked part) of dry hands? Avoid using highly alkaline soaps or detergents.