4improve Daily Stretching
The Benefits of Stretching
Your post-wake-up stretch can provide such satisfaction, but why is that? Stretching keeps the muscles flexible, healthy, and strong, and enables the joints to work through their full range of motion. The practice of daily stretching helps to postpone age-related reduced mobility by increasing blood flow to the muscles and improving your overall posture. Mental wellness can also be enhanced by using this time as an opportunity to calm the mind. 4improve Daily Stretching contains a bank of simple guided routines that can be tailored to suit you and implemented into your life.
Using 4improve Daily Stretching
Your stretching needs are unique to your body. 4improve Daily Stretching reflects this by personalising your experience. You are first prompted to choose your focus, selecting the body parts that need the most attention, including the back, neck, arms, and legs. Alternatively, you can concentrate on improving your overall flexibility. 4improve generates 5 stretches targeting your chosen area, each lasting 15-60 seconds. Easy-to-follow videos demonstrate the technique and you can repeat the stretches as many times as you'd like. The stretches aligned to each body part vary day-to-day to ensure all muscles are targeted and to increase your motivation.
Back
Tight muscles reduce your range of motion, increasing the chances of straining your back. 4improve Daily Stretching helps to prevent this, whilst reducing tension in muscles supporting the spine which can worsen pain from existing back conditions.
Neck
The neck and shoulders are often a stretching priority. By repeatedly tilting the head forward to view phones, tablets, and computers, muscle tension builds, resulting in the so-called 'tech neck'. Muscles in this area can also become tense due to physical and emotional stress. Introducing daily stretches can relieve neck discomfort in the long term.
Arms
Regular arm stretches keep your biceps, triceps, and shoulder muscles strong. 4improve Daily Stretching routines help sore muscles to recover faster and significantly improve your posture over time. If you do a lot of heavy lifting, pushing or pulling as part of your job, arm stretches are a must.
Legs
Regularly stretching the leg and calf muscles can improve physical performance and reduce cramps. When you stretch, blood flow increases, which boosts oxygen levels and enables a greater amount of nutrients to reach the muscles. If you engage in sport or your legs feel stiff, leg stretches can improve flexibility and reduce your risk of injury.
Set Achievable Targets
The 4improve app is designed to improve your life holistically, facilitating small changes across both physical and mental well-being by making alterations to your usual exercise routine and diet. Engaging in regular exercise and meditation are also vital components.
Introducing 4improve Daily Stretching into your routine is a great place to start for three reasons:
1. Setting aside 10 minutes of your day is achievable.
2. Stretching doesn't require too much exertion, making it an ideal starting place for exercise newcomers.
3. Practising mindfulness techniques whilst stretching helps to reduce physical and mental symptoms of stress.
To get started, download the 4improve app on the App Store or Google Play and assign a daily stretching time that works with your schedule. Setting a reminder on your phone or tablet may help you during the first couple of weeks, after which 4improve Daily Stretching will become a natural part of your day.
4improve HIIT
High-Intensity Interval Training
High-intensity interval training (HIIT) involves short bursts of fierce exercise, which alternate with low-intensity recovery periods. Most workouts last between 10 and 30 minutes but boast similar or greater results than moderate exercise performed for double the length of time. This means that you no longer have to carve out hours of your week to reap the benefits of training. HIIT sessions have been found to increase your metabolic rate, enhance muscle function, protect your organs, and improve blood sugar control. 4improve HIIT workouts are accessible for all abilities, can be completed at home, and do not require any equipment.
Using 4improve HIIT Workouts
4improve HIIT workouts range from beginner to advanced, with the longest sessions averaging a total of 15 minutes. We encourage users to make small changes to their lifestyle, which lead to huge improvements in wellness. Setting aside 10-15 minutes a few times weekly to exercise is achievable for everybody, particularly as 4improve HIIT sessions do not require any equipment. All you need to get started is a small, clear space to train, your phone or tablet to watch the easy-to-follow videos, and the determination to improve your health.
Workouts on the app are split into 5 categories, allowing you to concentrate on a particular area of the body or spread your focus throughout the week.
Full Body Strength
An equal spread of exercises targeting the legs, arms, core, balance, and flexibility is a great way to begin your 4improve HIIT journey. Beginner sessions are split into 6 exercises performed for a duration of 20 to 30 seconds separated by 10-second intervals, with a recommendation of 3 set repetitions. Advanced training combines more challenging exercises with 30 extended activity durations.
Cardio
If you prefer more energetic workouts, cardio HIIT via the 4improve app is the perfect option for you. Raise your heart rate and get your blood pumping with exercises ranging from squats and mountain climbers to tiger press ups and tuck jumps. All exercises are demonstrated through clear, user-friendly videos.
Leg Crushers
Some of the largest muscles in the human body are found within the legs. Targeting this area burns calories, helps to correct muscle imbalance, builds strength, and improves cardiovascular performance. Remember to alternate between leg crushers and other workouts to ensure your training is well-rounded.
Upper Body
Training the upper body improves joint mobility and improves your coordination. 4improve HIIT workouts do not require the use of equipment, so you can focus on enhancing your upper body strength without the need for weights or a gym membership.
Firm Abs
Focusing on your core trains your muscles to work in harmony, leading to better balance and stability. The rewards of firm abs can be felt when exercising but, more importantly, in day-to-day life. Regular core workouts can dramatically improve your posture and help to alleviate back troubles.
Set Personalised Targets
By dedicating every ounce of energy you have to 4improve HIIT workouts, you only need to set aside a small amount of time per week. If finding the time to exercise has been holding you back, challenging yourself to three 10-minute weekly workouts suddenly seems achievable. As this practice becomes habitual, increase your number of sessions or move on to intermediate or advanced workouts. As you embrace a more active lifestyle, physical and mental health benefits will soon become apparent and you’ll begin to look forward to what you once saw as a chore.
4improve is the first app to include meditation, water tracking, nutrition, and exercise, learning more about making sustainable lifestyle changes is the first step on your journey. Visit the App Store or Google Play today to download the 4improve app free of charge. This offer is available for a limited time only.