Stretching exercises are helpful before and after an intense exercise routine. They also help to gain strength and relieve joint pain. Whether you are just starting to play sports or have been doing it for a long time, knowing the main stretching exercises will make you feel better and more relaxed. So let’s review the best stretching exercises to add to your daily routine and feel better.
10 highly effective stretching exercises
Stretching exercises relieve muscle tension, strengthen muscles and help to gain physical strength. You can perform these stretching exercises at least 3 times a week, and you will start to feel different.
Calf muscles stretching
Supporting your back against a wall, lean forward with one leg bent forward and the
other straight. The soles of your feet should be lying flat on the ground and in a forward line. With this stretching exercise, you make the muscles of your calves feel flexible and strong.
Ulnar flexion stretching
Stretch your arm and with the palm facing down, stretch with the opposite hand until it is vertical. Remember that you should not push too hard to injure yourself. It is one of the most influential and essential stretching exercises when starting an exercise routine.
Back stretching
Raise the shoulder until it is at 90 °, with the hand of the other arm exerting pressure on the elbow, stretching and maintaining the tension. Hold the posture for 15 seconds and repeat the movement 3 times.
This stretch can be difficult if you have little flexibility or have not practiced sports, but you must do it as far as your body allows it, and thus little by little, you will have more elasticity.
Lateral bend stretching
Side lean your neck to the right with the help of your left hand. Hold for 15 seconds and repeat on the other side to stretch both sides of the neck. You can include this stretching exercise in your daily stretching routine.
Lumbar stretching
While standing, bend your legs, place your hand behind your thighs, and bring your knees to your chest. As you flex, exhale and as you stand up, inhale. Hold the position for 10-15 seconds and alternate with the other leg.
Shoulder stretching
Stand with your feet slightly shoulder-width apart. Inhale, lift your shoulders, hold for 6 seconds, and exhale to relax your shoulders.
This exercise is a great help to relax. You can even do it after spending a long time sitting or tense, and it will help you relax.
Abs stretching
This exercise works excellently before starting your belly-fat-burning workouts. You have to lie on a flat surface on your back and inhale and expel without getting hurt or dizzy. It is one of the stretching exercises that you should include in your routine to maintain good health.
Legs stretching
While standing, take your foot with your hand and bring your leg towards your hips as far as it does not hurt. Repeat this exercise 3 times a week.
Plank or lizard
This stretch is like doing a push-up but without going up and down. Simply lie on your stomach, and lift your body, keeping your arms bent and your feet pointed. Hold the posture for 15 seconds, rest, and repeat three times.
Wrist stretching
Stretch your arm forward with the palm of your hand facing up; with the help of your other hand, flex until the hand is vertical without hurting you. Alternate with the other hand. Hold for 10-15 seconds and repeat three times on each side.
SUMMARY:
Do you have muscle pain? Do you get up and have back pain? Here are 10 easy-to-do joint stretching exercises that will make you feel relaxed. Pay attention to this list in which we explain how to do each of these stretching exercises correctly. Stretching helps restore elasticity to the muscles and helps prevent injuries. In addition, you can do them from the comfort of your own home.
