Flexibility plays a crucial role in our overall well-being, impacting training outcomes, mobility, muscle coordination, and injury prevention. It also aids in reducing muscle pain, improving blood circulation, and potentially preventing certain illnesses.
1.Cat-Cow Stretch:
This stretch is ideal for warming up the spine and enhancing flexibility in the back, neck, and shoulders.
- Start on your hands and knees.
- Arch your back while dropping your stomach to the floor and raising your head (cow pose).
- Pause briefly.
- Round your back like a cat.
- Repeat this sequence 10 times.
2.Back Extension Stretch:
Great for stretching the back, be cautious not to overextend. Avoid discomfort in the neck.
- Lie on your stomach.
- Prop up on your elbows, keeping your stomach down.
- Push up on your hands while keeping your hips on the ground.
- Hold for 30 seconds, repeat 3 times.
3.Bridge Stretch:
Effective for the core and stretching the neck, spine, thighs, and hips.
- Lie on your back with knees bent.
- Raise your hips, keeping shoulders on the floor and feet flat.
- Hold for 30 seconds, repeat 3 times.
4.Side Angle Stretch:
Targets multiple muscles including the spine, groin, hamstrings, and abs.
- Step feet apart.
- Lean to one side, bending the knee and resting the elbow on it.
- Extend the opposite arm upward.
- Hold for 30 seconds, then switch sides.
5.Extended Puppy Stretch:
Beneficial for the upper body including the back, shoulders, and arms.
- Start on all fours.
- Move hands forward, lowering chest toward the floor while keeping arms off the ground.
- Hold for 30 seconds, repeat 3 times.
6.Side Lunge Stretch:
Focuses on legs and hips.
- Stand with feet double shoulder-width apart.
- Shift weight to one side, lunge to that side.
- Hold for 30 seconds, repeat 3 times on each side.
7.Seated Hamstring Stretch:
A simple stretch for the hamstrings.
- Sit with legs straight.
- Lean forward, reaching arms as far as possible while keeping legs straight.
- Hold for 30 seconds, repeat 3 times.
8.Hurdler Hamstring Stretch:
Enhances flexibility in hamstrings and calves.
- Sit with one leg straight and the other foot near the opposite inner thigh.
- Extend arms overhead and lean forward over the straightened leg.
- Hold for 30 seconds, repeat on the other leg.
9.Seated Straddle Stretch:
Increases flexibility in the inner and outer sides of the legs.
- Sit with legs stretched out to the sides.
- Extend arms forward as far as possible.
- Hold for 30 seconds.
10.Seated Spinal Twist:
This stretch targets the spine.
- Sit with legs crossed.
- Twist your torso to one side, using the opposite hand to deepen the stretch.
- Hold for 30 seconds, then switch sides.
