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Journalism of Courage
Carlos Alcaraz defeated Novak Djokovic to clinch the Wimbledon 2024 title for the second time in a row, cementing his position in the popular racquet sport. While you may have seen his heroics on the field, do you know that he starts his mornings with a bit of stretching and believes in making the most of this day?
Upon being quizzed about his fitness routine, the 20-year-old Spaniard said: “I normally get up to train and make the most of the day. I don’t normally go to sleep very late, but I do like having a quick siesta to recover! A power nap is always beneficial”. Being a morning person, he likes to start his day with a light breakfast, he said in the same interview with GQ. “It really depends where I am in the world (as I travel a lot). Sometimes I like to change it up, but wherever I am, I like to keep breakfast fairly light. Perhaps some fruit, toast, maybe some eggs…”.
When asked about the first thing he does after waking up, Alcaraz said, “Stretching comes first, always. Whatever I’m doing afterward, stretching is always the first step.”
Taking a cue from the athlete, let’s understand why stretching is crucial for health. To begin with, stretching enhances blood circulation, facilitating the delivery of nutrients and oxygen which accelerates the recovery process.
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospitals Parel Mumbai said jumping straight into work without proper stretching or warming up can increase one’s chances of getting muscle strain or serious injury. “It can also impact mental health as it helps you feel less overwhelmed,” said Dr Agarwal.
According to the expert, it is a good practice to allow yourself and your body a few minutes for relaxation and stretching after waking up. “This can enhance your overall mood and boost energy levels and focus. For mindfulness and reducing stress, individuals can try doing activities like yoga, meditation, and deep breathing exercises in the morning,” said Dr Agarwal.
Muscle stress can be avoided by regular exercise, which includes neck and shoulder strengthening and stretching activities, experts urge. “It’s important to keep your back straight while standing and sitting since a neutral spine position helps reduce stress on the neck and shoulders,” said Dr Akhilesh Yadav, associate director, orthopaedics and joint replacement, Max Hospital Vaishali in an earlier interaction.
Incorporate stretching exercises to improve flexibility in the hips, knees, and ankles. “Enhanced flexibility aids in a wider range of motion, making stair climbing more comfortable and reducing strain on joints,” said Nupuur Patil, nutritionist, Nupuur Patil Fitness.
