Flexibility plays a bigger role in our well-being than we think. Experts believe that good flexibility helps you achieve better results when you exercise, increases mobility and muscle coordination, reduces muscle pain and prevents injuries.
Good flexibility also improves blood circulation and can play an important role in preventing some serious diseases, such as arthritis, diabetes and kidney problems.
For this reason, we offer you ten stretching exercises to significantly improve your mobility and elasticity. With these exercises, you will surely achieve more agile and stronger muscles and joints.
Get ready to exercise your entire body. The results will surprise you sooner than you think.
Do them after your regular workout or a couple of times a week for 4 weeks and the results will surprise you sooner than you think.
1. Cat and cow stretches
© image from bodyhiitworkout.com
A cat-cow stretch is a great way to start warming up your spine, and it also works on flexibility in your back, neck and shoulders. Get on your hands and knees. Slowly arch your back, dropping your stomach to the floor and lifting your head. Pause for a few seconds. Slowly roll your back up like a cat. Perform 10 reps.
2. Back extension stretch
© image from bodyhiitworkout.com
The back extension stretch is great for stretching your back, just make sure you don’t overextend it. If you feel any pain or discomfort in your neck, you’ve probably overextended it. Lie face down. Rise up on your elbows, keeping your stomach flat on the floor. Next, push up with your hands, into a pseudo push-up position, but keeping your hips on the floor. Hold for 30 seconds and repeat 3 times.
3. Side Angle Stretch
© image from bodyhiitworkout.com
The side angle stretch works several muscles, including your spine, groin, hamstrings and abs . Stand with your feet about 5 feet apart. Extend your arms so they are parallel to the floor. Lean to your right side, bending your right knee and resting your right elbow on your knee. Extend your left arm toward the ceiling, keeping a straight line from your left foot to your left hand. If you can, lower your right hand to the floor behind your right foot. Hold for 30 seconds, then repeat on the other side.
4. Extended Puppy Stretch
© image from bodyhiitworkout.com
The extended puppy stretch is great for your entire upper body, including your back, shoulders, and arms. Get on all fours with your hands under your shoulders and your knees directly under your hips. Slowly move your hands forward, lowering your chest toward the floor. Do not lift your arms off the floor. Hold for 30 seconds and slowly return to the starting position. Repeat 3 times.
5. Side lunge stretch
© image from bodyhiitworkout.com
Let’s move on to your legs, starting with this side leg stretch. It works your legs and hips. Start standing with your feet shoulder-width apart. Slowly transfer your body weight to your right side. Take a lunge to the right side. Hold for 30 seconds. Perform 3 reps on each side.
6. Seated Hamstring Stretch
© image from bodyhiitworkout.com
Sit on the floor with both legs stretched out in front of you. Extend your arms and lean forward, trying to reach as far as possible, keeping your legs straight. Hold for 30 seconds and repeat 3 times.
7. Seated Straddle Stretch
© image from bodyhiitworkout.com
The seated straddle stretch is used to increase flexibility in the inner and outer parts of your legs. Start in a seated position. Stretch your legs out to the sides as far as you can. Extend your arms forward as far as you can. Hold this position for 30 seconds.
8. Hurdler’s Hamstring Stretch
© image from bodyhiitworkout.com
This hurdler’s hamstring stretch works the flexibility of your hamstrings and calves. Sit on the floor with one leg straight. Bend your other leg at the knee and place your foot near the inside of your opposite thigh. Extend your arms overhead and lean forward over your straight leg. Hold this position for 30 seconds and repeat with the other leg.
9. Seated spinal twist
© image from bodyhiitworkout.com
The seated spinal twist is great for increasing flexibility in your shoulders, chest, and spine. Sit on the floor and keep your legs straight. Bend your right knee and place it over your left leg. Hold for 30 seconds and return to the starting position. Repeat on the other side.
10. Bridge stretch
© image from bodyhiitworkout.com
The bridge stretch is not only an effective core exercise, but is also good for stretching your neck, spine, thighs, and hips. Lie on your back with your knees bent. Slowly lift your hips, keeping your shoulders on the floor and your feet flat. Hold for 30 seconds and repeat 3 times.
Did you find the article about these stretching exercises interesting? Please share it!
