Stretching your body’s muscles can lead to greater range of motion, improved balance, as well as increased flexibility. Improved flexibility is very important for our well-being, and provides: reduced chance of getting injury, improved posture and balance, improved body strength, improved physical performance, and make the pain less.
Add the following 8 stretches in your morning routine and you will enjoy their benefits.
Standing Forward Bend
Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back. Place your hands next to your feet or on the ground in front of you. Inhale and extend your chest to lengthen your spine. Exhale and keep your legs straight. Stay in this position for 4 breaths and come back in primary position. Repeat this exercise twice a day.
Standing Hamstring Stretch
Put your left heel on a surface that is a little lower than your hip, such as a chair or bench. Flex your foot. In order to increase the stretch, bend forward toward your flexed foot by creasing at your hips. Hold for 30 seconds and switch legs.
Elevated Pigeon Stretch
Put the left leg with the knee bent on a bed. While the front knee is placed outside the front shoulder, square the hips. With a straight spine, bend forward at the hips. Your hands should be placed at the bed, too! Stay in this position for 5 breaths and repeat this exercise on the other side.
Place your arms in doorframe, and place your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground. In order to feel a stretch in the shoulders bend your front knee. Hold for 30 seconds and repeat this exercise with other the other leg.
Standing Side Stretch
Lock your hands, and interlace your pointer fingers overhead. As you bend your body to the right, breathe in and breathe out. Take a slow breath for 5 times, return to center and repeat the exercise on the left side.
Cat and Cow Stretch
Kneel on the ground with your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips. Inhale and pull the arch, the abs up like a cat. Return to primary position, and bend the spine’s upper part upwards while you support it with the abs. you should keep your neck as long as you can and your head should fall back. Make 5 repetitions.
Straight Leg Calf Stretch
Stand up and face a wall, placing both hands on it with your arms extended. Lean against the wall and bend on leg forward with the other leg extended straight back. You should place your feet forward and bring your hips forward. Hold for half a minute, switch to the other side and repeat twice with each leg.
Chest Stretch With Hands Locked Behind Your Back
Lock your hands behind your back, raise the arms while you bend forward at the waist. Raise your arms up over your head, and hang the head loose. Touch the palms. Hold for 30 seconds and make 3 repetitions of this exercise.