Stretching Exercises: Flexibility is often overlooked but plays a crucial role in our overall health and wellness. It contributes to better athletic performance, improves muscle coordination, reduces pain, and reduces the risk of injury. Additionally, stretching exercises it can help to improve blood circulation and may even help prevent illnesses such as arthritis, diabetes, and kidney problems.
To help improve your flexibility, we’ve put together a list of ten effective stretching exercises. By incorporating these exercises into your workout routine, you can expect to see improved mobility and elasticity in your muscles and joints. Here are the exercises:
Cat and Cow Stretch
Start on your hands and knees, and alternate between arching your back and dropping your stomach towards the floor and lifting your head, and then rounding your back like a cat. Repeat this 10 times.
Back Extension Stretch
Lie on your stomach and come up on your elbows, keeping your stomach flat on the floor. Then push up with your hands, in a pseudo-push-up position, but keep your hips on the floor. Hold this position for 30 seconds and repeat 3 times.
Side Angle Stretch
Stand with your feet about 5 feet apart and extend your arms parallel to the floor. Lean to one side, bending your knee and resting your elbow on that knee. Extend your opposite arm towards the ceiling. Hold this position for 30 seconds and repeat on the other side.
Extended Puppy Stretch
Get on all fours and slowly move your hands forward, lowering your chest towards the floor. Keep your arms off the floor and hold this position for 30 seconds. Repeat 3 times.
Lateral Lunge Stretch
Stand with your feet shoulder-width apart and slowly transfer your weight to one side, striding to that side. Hold this position for 30 seconds and repeat 3 times on each side.
Sitting Hamstring Stretch
Sit on the floor with your legs stretched out in front of you. Reach forward with your arms, trying to reach as far as possible while keeping your legs straight. Hold this position for 30 seconds and repeat 3 times.
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Seated Straddle Stretch
Sit on the floor and stretch your legs out to the sides as far as you can. Extend your arms forward and hold this position for 30 seconds.
Hurdler’s Hamstring Stretch
Sit on the floor with one leg straight and the other bent at the knee, foot near the inside of the opposite thigh. Reach overhead and lean forward over the straight leg. Hold this position for 30 seconds and repeat with the other leg.
Seated Spinal Twist
Sit on the floor with your legs straight. Bend one knee and place it over the opposite leg. Hold this position for 30 seconds and repeat on the other side.
Lie on your back with your knees bent and slowly raise your hips, keeping your shoulders on the floor and your feet flat. Hold this position for 30 seconds and repeat 3 times.
Incorporating these flexibility / stretching exercises into your workout routine can help you achieve better results and improve your overall health and wellness. Try them for 4 weeks and see the results for yourself! -Jeff