We all love to work out but never have time to stretch. Stretching is a great way to tune our bodies and give the muscles the attention they require. Whenever you see acrobats twist their bodies into what seems like impossible shapes, your body gets some goosebumps. What makes them this perfect in executing this routine is the level of flexibility their bodies have adapted to with years. Flexibility is an important part of fitness. It improves your range of motion, increases circulation of body fluids, and keep your mind calm. Stretching creates flexible muscles which increase their chances of becoming strong. Additionally, stretching improves blood circulation and protects the body against illnesses such as cardiovascular disease, diabetes, and kidney disease. Follow the below simple stretches that will improve your flexibility.
Standing Side Stretch
Bring your feet together and stand up straight with your arms stretched overhead. Clasp your hands together, interlace your fingers and the pointed fingers extended. Take a deep breath as you reach upwards.
Bend your upper body to the right while breathing out. Slowly return to the center and repeat on the left side. To ensure that your back and side are bent in tip-top shape, consider using a tank that can move with you.
Move your right foot forward and lower into a lunge, your fingertips should touch the floor. But if your hands can’t reach for the floor, you can use two firm cushions. While at this position breath in, then exhale as you straighten your right leg. Bring the leg slowly to the lunge position and switch sides. For a successful stretch using this routine, you need to be dressed accordingly ensuring all your bits are in place because you will be bending way too many times. Repeat the process four times each side.
Low Lunge Arch
Put your right foot forward and the lower your left knee onto the floor or blanket or a folded towel. Maintain the posture, place your both arms in front of your right leg and hook your thumbs together. The palms should face the floor. You should firmly grasp on the floor to make the stretching enjoyable. Additionally, put on a pair of socks to avoid sliding.
Seated Back Twist
Step your right foot over the left leg and then bend your right knee. Reach for the floor with your right hand and your fingers pointed outward for support. Bend your left elbow and turn to the right side placing the back of your arm against your right knee. Inhale then exhale as you twist pressing your arm into your leg and looking over your right shoulder. Breath in and out five times as you sit tall for five seconds then slowly return to the center then switch sides.
Bring the soles of your feet together and bend your knees like they are dropping towards the ground. Stretch out your chest while holding your shins in position and inhaling. Exhale and hinge forward from your hips and place your palms on the ground. Consider using a pavandeep to make difficult moves easy and explore your maximum stretch potential.
Stand up straight with your feet hip distance apart and the knees slightly bent. Let your fingers interlace at the back or you can use a dish towel if your hands don’t touch. Straighten your hands to expand your chest while you breathe in. Bend at your waist and exhale, letting your hands stretch towards your head.
Have a sit on the floor with the soles of your feet together and knees bent out to sides. Make sure you engage your abs. Holding your ankles or feet, slowly lower your body toward your feet. In case, you’re too tight to bend over you shouldn’t stress it. The routine should be held for 30 minutes.
Cow Face Pose for Shoulders
This is a type of yoga stretch which stretches the front of your shoulders as well as your triceps. It’s an excellent way to relieve shoulder tightening from slouching or working on a computer. You can start either while sitting or standing, then extend your right arm straight up and bend it at the elbow. Allow the arm to fall behind you. Bend the left arm back behind you, your shoulder should begin to stretch. Try and grab the fingertips of your right hand and hold for 15 seconds. Repeat the process with the other arm.
Apart from becoming flexible, stretching offers therapeutic benefits to the body. There isn’t any known trick for improving flexibility, you need just to be patient and consistent. While doing the stretches your body should be well relaxed and within no time you will find yourself bending into positions you had no idea you were capable of.
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