Flexibility is more important to our health than we think. Experts say that being flexible helps you get more out of your workouts, improves your mobility and muscle coordination, reduces muscle pain, and keeps you from getting hurt.
Good flexibility also helps the blood flow and can help keep some serious diseases, like arthritis, diabetes, and kidney problems, at bay.
So, here are ten stretches that will make a big difference in how flexible and mobile you are. With these exercises, your muscles and joints will definitely get stronger and more flexible.
Cat and cow stretches
A cat and cow stretch is a great way to start warming up your spine. It also works your back, neck, and shoulders to make them more flexible. Put your hands and knees together. Slowly arch your back, lowering your stomach to the floor as you lift your head. Pause for a few moments. Roll your back up slowly, like a cat. Repeat 10 times.
Back Extension Stretch
The back extension stretch is a good way to stretch your back, but be careful not to stretch it too far. If you start to feel pain or stiffness in your neck, you’ve probably overdone it. Lie face down. Come up on your elbows while keeping your stomach flat on the floor. Next, do what looks like a push-up with your hands while keeping your hips on the ground. Keep this position for thirty seconds. Repeat three times.
Side Angle Stretch
The side angle stretch works many muscles, including your spine, groin, hamstrings, and abs. Put about 1.5 meters between your feet. Spread your arms out so that they are parallel to the ground. Lean to the right, bend your right knee, and put your right elbow on your right knee. Raise your left arm toward the ceiling. Your left foot should be in a straight line with your left hand. If you can, put your right hand on the ground just behind your right foot. Hold the position for 30 seconds, then switch sides and do it again.
Extended Puppy Stretch
The extended puppy stretch is great for your back, shoulders, and arms, as well as the rest of your upper body. Get on all fours with your hands under your shoulders and your knees right under your hips. Move your hands forward slowly while lowering your chest to the floor. Don’t take your arms off the ground. Hold the position for 30 seconds, then slowly move back to where you started. Three times.
Side lunge stretch
Let’s start with this side leg stretch to work on the legs. Stand with your feet about shoulder-width apart. Move your weight slowly over to your right side. Move one step to the right. Hold that position for 30 seconds. On each side, do 3 reps.
Seated Hamstring Stretch
To do this, sit on the floor, your legs outstretched in front of you. Extend your arms and lean forward. Keep your legs straight and reach as far as you can. Keep this position for thirty seconds. Repeat three times.
Seated Straddle Stretch
The seated straddle stretch helps make the inside and outside of the legs more flexible. Sit down to get started. As far as you can, spread your legs out to the sides. Stretch your arms as far out in front of you as you can. Keep this position for 30 seconds.
Hurdler’s Hamstring Stretch
This hurdler’s hamstring stretch makes the hamstrings and calves more flexible. Get started by stretching out one leg while sitting on the floor. Bend the knee of the other leg and put the foot close to the inside of the thigh of the opposite leg. Stretch your arms above your head and lean forward on your straight leg. Hold this position for 30 seconds, then switch legs and do it again.
Seated Spinal Twist
The seated spinal twist is a great way to get your shoulders, chest, and spine to be more flexible. Strat by sitting on the floor with your legs straightened. Your right knee should be bent and put on top of your left leg. Hold the position for 30 seconds, then go back to where you started. Repete the process on the opposite side.
Bridge Stretch
The bridge stretch is not only a good way to work your core, but it also helps you stretch your neck, back, thighs, and hips. Stretch out flat on your back with your knees bent. Raise your hips slowly, keeping your shoulders flat and your feet flat. Hold for 30 seconds and rep three times.
