Enhance flexibility with 8 stretching exercises in 4 weeks. Boost mobility, elasticity, and agility while strengthening muscles.
Flexibility has a greater impact on our bodies than you might think. Good flexibility allows us to get better results from physical activity, improve muscle mobility and coordination, relieve muscle pain, and prevent injuries.
Good flexibility also improves circulation and plays a very important role in the prevention of diseases such as arthritis, diabetes and kidney problems.
For this reason, here are 10 stretching exercises that will improve your mobility, elasticity, and flexibility. These exercises will make you more agile and strengthen your muscles and joints.
1. Cat and cow stretches
The Cat and Cow Stretch is a great way to start warming up your spine. Improves flexibility in the back, neck and shoulders. Starting from a quadruped position, slowly arch your back, pushing your stomach down and lifting your head. Hold for a few seconds, then slowly raise your back like a cat. Perform 10 repetitions.
2. Back stretch
This stretch exercise is great for lengthening your back, but be careful not to overdo it. If you feel pain or discomfort in your neck, you have definitely overdone it. Lying on your stomach, raise your elbows and keep your stomach on the floor. Use your hands to push yourself up into a push-up position, but keep your hips on the floor. Hold this position for 30 seconds and repeat 3 times.
3. Lateral stretch
This exercise works several muscles, the spine, groin, hamstrings and abdomen. Spread your legs and extend your arms until they are parallel to the floor. Lean to your right side, bend your right knee and place your elbow on your knee. Extend your left arm toward the ceiling, maintaining a straight line from your left foot to your left hand. Hold this position for 30 seconds, then repeat on the opposite side.
4. Puppy stretch
This exercise is great for the upper body, including the back, shoulders and arms. Get on all fours with your hands under your shoulders and your knees just below your hips. Slowly bring your hands forward, bringing your chest toward the floor. Hold for 30 seconds, then slowly return to starting position. Repeat 3 times.
5. Lateral lunge
Let’s move on to the legs. Start from a standing position with your feet slightly apart. Slowly shift your body weight to the right side. Hold this position for 30 seconds, doing 3 repetitions on each side.
6. Hamstring stretch
Sit on the floor with your legs extended in front of you. Extend your arms and lean forward, trying to push yourself as far as possible while keeping your legs straight. Hold for 30 seconds and repeat 3 times.
7. Seated stretch
A perfect stretching exercise to increase leg flexibility. Starting from a sitting position, stretch your legs sideways as far as possible. Bring your arms forward as far as you can. Maintain this position for 30 seconds.
8. Seated spinal twist
Ideal for increasing flexibility in the shoulders, chest and spine. Sit on floor with legs straight. Bend your right knee and place it over your left leg. Hold for 30 seconds, then return to starting position. Repeat on the opposite side.
Keep reading: 3 Best Stretching Exercises to Strengthen Your Hip Flexors
