Better flexibility improves performance in physical activities and the risk of injuries also decreases.
According to experts, you can achieve better results in your training with good flexibility.
Improved flexibility can have a good and positive effect on your overall well-being. There are so many benefits to developing a flexible, healthy body such as fewer injuries, less pain, improvement in posture and balance, great strength and good physical performance.
Here are 6 stretching exercises to increase your flexibility.
1. Cat-Cow Stretch
This exercise is beneficial in many ways as it relieves stress from menstrual cramps, lower back pain, and sciatica. It increases the flexibility of the neck, shoulders, and spine.
To do this exercise, you need to get on your knees and hands, drop your stomach to the floor, try to raise your head up and arch your back slowly. Take a break for a few seconds and repeat the process 10 times.
2. Back extension stretch
This exercise is helpful to increase your ability to coordinate movement through your lower back. It leads to better overall back posture, important for the prevention of back injury.
To perform this exercise, you need to lie down on your stomach, push up on your hands in a pseudo-push-up position. After holding it up for 30 seconds, repeat the process 3 times.
3. Bridge stretch
This exercise is an effective glute-toning exercise. You need to lie on your back with your knees bent and feet flat on the floor to perform this exercise.
Raise your hips slowly, keep your shoulders on the floor and feet flat. Repeat it 3 times after holding for 30 seconds.
4. Side angle stretch
This exercise relieves stiffness in the shoulders and back. It strengthens the legs, knees, and ankles, while also stretching and toning the abdominal muscles to do this exercise.
Keep your feet about 5-feet apart and place your arms to parallel to the ground. Bend the right knee and extend your right arm.
5. Extended puppy stretch
This exercise can be helpful for stress and anxiety, as well as chronic tension and insomnia as this pose can raise a sense of calmness in the body. You need to lie down on your face on the floor with your legs extended behind you, hip-width apart to do this exercise. Your arms should be on the floor.
6. Side lunge stretch
This exercise improves your balance and core strength. You need to stand straight with your feet double shoulder-width apart. Try to transfer your body weight to the right side and hold it for 30 seconds.
You need to avoid leaning forward or bending your knee over your toes.