Daily exercise contributes significantly to one’s sense of well-being. Exercise is not only beneficial for aerobic capacity and muscular mass; it is also an effective and natural anti-anxiety therapy. However, if you’re overworked, have a sedentary job, or lack access to fitness equipment, there is some good news for you. Garima Bhandari, a fitness teacher, suggests some basic kitchen exercises that anybody can perform while preparing tea, coffee, or dinner. As long as these workouts do not demand any special equipment or time from your hectic schedule.
Shoulder extension
Place your arms on the kitchen counter or tabletop with your legs hip-width apart.
Maintain straight knees and legs and bend from the hips.
Arms and shoulders should be extended toward the tabletop.
As much as possible, go deep.
Keep the body parallel to the floor at all times.
Pigeon in a standing position
Pigeon is another suitable Exercising In The Kitchen.
Maintain a hip-width distance between your legs and rest your arms on the kitchen counter or tabletop.
Bring your right foot slightly over your left knee, keeping your left toe flexed.
Give your hips a deeper stretch.
Not only does this posture extend your hips, but it also flexes your upper body and shoulders significantly.
Backbend in a standing position
Stand one foot away from a kitchen wall or almirah.
Bring your hands back from the wall over your head, allowing both shoulders to expand.
Maintaining a straight spine, sternum, and ribcage, bend towards the rear.
Come up gently and relinquish the position.
Through its powerful feeling, this mild backbend stance is the greatest approach to say ‘hello’ to your spine.
Pose of the mountain
By slightly separating your feet, you can ensure that your weight is evenly distributed on both feet.
Inhale and raise your arms over your head, interlocking your fingers and palms facing upward.
Raise your shoulders toward your ears and then roll them back and drop your spine on an exhale, expanding your chest and straightening your posture.
Relax every muscle in your face, including your tongue and even your eyes.
Restore your previous position and breathe normally.
Pose of the tree
Keep your back straight and your arms at your sides.
Arrange your right foot high on your left leg.
Ascertain that your left leg is perfectly straight. Restore balance.
Raise your arms from the side over your head and form the ‘Namaste’ mudra with your palms (hands-folded position).
Maintain a straightforward gaze on a distant object in front of you. Maintaining balance requires a steady gaze.
Ascertain that your spine is straight. Your entire body should be taut, similar to a stretched elastic band. Continue to inhale deeply and slowly. With each exhale, gradually relax the body.
Gently bring your hands down from the sides. Gently release the right leg.
Push-ups in opposition
Maintain a one-foot distance from the kitchen counter.
Lean forward and place your palms a bit wider than shoulder-width on the counter. Maintain the original posture of your feet.
Inhale deeply and bend your elbows to bring your chest close to the counter (like you do push-ups). You should keep your hands and legs still. Exhale and straighten your hands against the counter.
Rep 5–10 times more.
Counter dips
This pose is the most suitable for Exercising In The Kitchen.
Stand opposite the kitchen counter with your palms pointing in the direction of your body.
Firmly press your midsection and step forward with your feet, keeping your legs straight.
Reduce your body weight as if ready to sit in a chair, dropping your hips to the point where your elbows form a 90-degree angle.
Slowly ascend and repeat 5–10 times.
Sensitize your triceps to the stretch.