Exercising is known to have a profound effect on our bodies. By doing enough exercises we can protect our bodies from a range of health conditions such as heart diseases, some cancers and even type 2 diabetes.
That why we have come up with a list of the very best stretches and poses you can do every day. Furthermore, these stretches do not cause sore muscles. So, don’t be afraid of getting your muscle injured.
Join me as we go over this article.
This might be one off the most calming postures. It also works well for recovery too. You will have to stretch the low backs, shoulders, and lats.
How does it work?
- You first need to get all your fours on the exercise mat.
- Using your knees and hand push, your hip back until your butt rests on your heels
- You will have to keep your arms straight out in front of you to look at the floor.
- Continue flowing through hands-and-knees position to Childs pose.
For Neck tilt technique, make sure to pull your arm down towards the floor. You can achieve this by holding a chair or by pulling down. This pose is responsible for stretching tight muscles and activates the weakened muscles that stabilize the shoulder blades.
How does it work?
- You need to tilt your neck, to the right and drape your right arm over your head near your left ear.
- You then switch sides and repeat the process all again.
Single leg stretches
Single leg stretch help in hamstring flexibility especially in adults.
How do you do it
- First, you need to lie on your back and lifting your legs towards the ceiling.
- Secondly, lower one of the legs towards the floor as you pull the other leg towards your face.
- Then you need to hold the back of your raised leg and lift your shoulder off the mat.
- Make sure you keep your legs as straight as possible and toes pointed
- To make this technique you can switch legs repeatedly, gently grabbing your calf and pulling it towards you.
If you are having a stiff back, then this stretch is for you. This stretch will encourage blood flow and more mobility in your spine.
How to do it
- You need to get your hands and knees on an exercise mat, with wrists in line with shoulders. And also, the knees in line with the hips.
- The second step involves you rounding your back, tuck your pelvis and look towards the floor, as you scoop your abs upward.
- Inhale and exhale you flow through the cat.
The trunk rotation is good for releasing exercise, that helps to improve your ability to complete stress-free backswings. If you are having trouble with your spine rotation flexibility, then this exercise can help you gain flexibility in the proper region and enable a better turn.
How Is It Done?
- To perform trunk rotations, you must keep your posture as solid as possible.
- Look over the shoulder with your arms crossed, then rotate right.
- Finally, face forward and then repeat to the left.
- You can do the process all over again, holding 30 to 60 seconds.
With this pose, you will be able to find length and balance, because you will be engaging your abs, hip flexors, and chest.
How it’s Done
First, stand with your feet staggered, one in the front and one behind.
- Secondly, bend your front knee to create a 90- degree angle while maintaining your leg straight behind you.
- Raise your arms up in the air by your ears, palms facing inward. You then need to lift your chest up, slightly arching your back as you press your back hip forward.
- You can also lower your lunge as you exhale. Hold for eight seconds and then switch sides.
For a more dynamic feeling, you can bend and straighten your front leg as you lift and lower your arms. Repeat this process eight times, then switch sides.