Flexibility is cited by many experts as being an essential link for the good practice of all sports activities. It is also essential to stimulate the well-being of the whole organism. Indeed, it would reduce muscle tension, facilitate joint movements and coordination and help prevent many diseases. Fortunately, there are easy exercises to improve it.
If you lack flexibility and this is affecting your daily health, it is high time to act. To help you, here are 10 stretches to do after your training for a period of 4 weeks to obtain satisfactory results.
1. Dorsal stretch:
This is a very interesting exercise to stretch your back, but it requires delicacy. If while doing this stretch, you feel pain in the neck, it will be a sign that you have forced the movement too much. To do it the right way:
Lie on your stomach and straighten your feet.
Support yourself with your hands and lift your torso while keeping your lower limbs on the ground.
Hold this position for 30 seconds and repeat the movement 3 times.
2. Cat-Cow Pose:
Inspired by yoga, the cat-cow pose is the perfect stretch to reduce lower back pain and improve hip and back flexibility.
Get on all fours, in cow position.
Very slowly raise your head, arching your back.
Hold this position for 10 seconds.
Switch to the cat movement by rounding your back, while lowering your head.
Repeat this movement 10 times.
3. Half Bridge Stretch:
It stretches the spine, neck, hips and thighs at the same time.
Lie on your back with your knees bent.
Keep your shoulders on the ground, then gradually raise your hips keeping your feet on the ground
Hold this position for 30 seconds and repeat 3 times.
4. Stretched Angle Exercise:
This is the stretch for you if you want to stretch your abs, legs, and spine.
In a standing position, spread your feet outward.
Bend to the right by bending your right knee
Lower your right hand to the floor and extend your left arm above your head so that it forms a straight line with your torso.
Pull up on your left hand and hold this position for 30 seconds.
Repeat with the left leg.
5. Puppy Stretch:
You will be impressed with this exercise’s ability to stretch your shoulders, back, and arms.
To start, get on all fours.
Slowly advance your hands in front of you so that your chest is lowered a few millimeters from the floor.
Stay 30 seconds in this position and slowly return to the initial posture.
Repeat 3 times.
6. Side Lunge Stretch:
This stretch will allow you to work the hips and legs this time.
Stand up straight with your feet apart.
Slowly bend over to your left side, keeping your right leg straight.
Hold this posture for 30 seconds
Keep your chest straight and support yourself on your toes.
Repeat 3 times for each side.
7. Hamstring Stretch:
Very simple to perform to stretch your hamstrings:
In a seated position, stretch your feet out in front of you.
Try to touch your toes with your hands, keeping your legs on the ground. Be careful not to force, the goal of the exercise is simply to stretch you as much as possible. If you can’t reach your feet, stop at the ankles.
Duration: 30 seconds
Repeat 3 times.
8. The Hurdler Stretch
With this stretch your calves and outer thigh muscles will be more flexible than ever.
In a seated position, straighten your right leg.
Bend your left leg and bring your left foot to the inside of your right thigh.
Try to touch the toes of your right foot with your hand
Duration of the exercise: 30 seconds.
Do the same with the other leg.
9. Seated spread-leg stretch:
It is an exercise that makes the inside and outside of the legs more flexible.
Sit down and spread your legs so that they are glued to the floor.
Place your hands inside your thighs and stretch them out as if trying to reach a point in front of you.
Stay in this posture for 30 seconds.
10. Seated spinal twist
If you want to loosen up your shoulders, spine, and torso, you can opt for this very effective stretching exercise.
Get into a seated position and stretch your legs out in front of you.
Lean on the left arm.
Bring your left leg over your right knee.
Duration of the posture: 30 seconds.
Return to starting position and switch legs.
