The 9 Best Stretching Exercises To Stay In Shape
Physical activity undoubtedly has many benefits for both your physical and mental health. We often perform various fitness or strength exercises, and forget that a good workout should also include some of the best stretching exercises.
Performing the best stretching exercises regularly and correctly is also important to stay in shape, and to get important benefits that we write about below.
Improve your joint health with the best stretching exercises
Doing stretching exercises every day helps to prevent loss of muscle mass and increase the strength and flexibility of tendons. It also improves the lubrication of joints, which can be lost with inactivity and age.
Reduce cramps
Muscle cramps can occur at any age. This problem is due to poor posture or diseases such as arthritis. Stretching exercises are excellent for preventing cramps.
Reduces joint pain
When a person spends a long time getting up, some of their muscles will become stronger and more resilient. But another muscle group becomes weaker and will lose strength and resistance. Therefore , it is very important to do stretching exercises often, especially when holding the same position for many hours.
Increase your athletic performance
Stretching exercises are important for competing athletes. In some sports, more flexibility is associated with good performance. Usually, performing stretching exercises will help improve athletic performance, because it stimulates joint mobility and prevents any injuries.
Brake aging with the best stretching exercises
Stretching exercises improve strength and flexibility in older people. Over the years, people lose their strength and flexibility, which reduces their quality of life. Stretching exercises often help to keep the joints healthy and prevent age-related problems.
What are the best stretching exercises?
- Stretch forward: Sit on the floor with your legs outstretched, lean forward a little with your back straight and your knots on the floor. You should feel the stretch in the muscles of the back and back of the legs.
- Back thigh: Roll out a mat and sit again. Stretch one leg out and bend the other so that the sole of the foot touches the other leg. Straighten your hips, lean your body forward and try to grasp the outstretched foot. Hold this position for a few seconds.
- Seat muscles: Sit with one leg in front of the other, bend the leg that is in front and stretch the leg that is behind. Your hips should be in line and your body should stay above the bent knee. The stretch should be felt in the leg that is bent.
- Side stretch: Sit with your legs crossed. Lift one arm toward the opposite side of your body while turning your upper body in the same direction as the arm. Put your other hand on your waist for some support. The head should lean against your shoulder. Keep your shoulders low.
- Back cover: Fold a mat on the floor in front of you. Sit on your heels and stretch your arms towards the mat and hold your head between your arms. Hold the position for a few seconds and you will feel the stretch in your back.
Do not forget these either
- Dorsal stretch: Lying face up, lay your back on a folded mat. Put your hands on your head and lean back. Bend your back while supporting your head on the floor.
- Stretching the neck: Sit on the floor with your legs crossed. Braid your fingers over your head and keep your chin and chest apart. Lower your head forward. This will stretch the back of your neck.
- Quadriceps: Sit down and bend one leg forward so that it forms a right angle. Put the other leg backwards and bend it on a mat or pillow. Take your foot off the leg at the back and try to bring it gently against the gluteal muscles. You should perform the stretching exercise without tension.
- Stretching the sides of the neck: Sit on the buttocks with your legs crossed. Place one hand on the opposite ear and move your head to one side. Hold this position until you feel that you have stretched your neck and then do the same exercise towards the other side.
