Stretching Exercises: For Healthier and More Flexible Days
Would you like to have a more flexible and healthy body with stretching exercises? You can have a more flexible body than you’ve ever had with a short time you spare for yourself every day. If you have a job where you are constantly sitting, it is very common to experience stiff neck or lower back pain in the evenings.
These pains you experience make your quality of life worse day by day. You begin to have difficulty enjoying the beautiful moments you are experiencing. Who wants to suffer from back pain at home when they can dance with friends in a beautiful place on a Friday night?
It is very easy to have a more flexible body by spending 10-15 minutes a day. We have prepared a list of various stretching exercises you can do. We wish you healthy and flexible days.
You should not start stretching without doing warm-up exercises.
No matter what sport you do, you should first prepare your body for the sport by doing warm-up exercises. Warm-up exercises prevent you from getting injured and help you exercise more comfortably. You can take a short walk around your home as a warm-up exercise. If you think that this walk is not enough, you can move your arms and legs little by little.
Stretching Exercises
1) You can start by moving your neck.
The tiredness and tension of the day puts the most pressure on the neck area. This pressure causes stiffness and intense pain. The procedure you need to follow to stretch your neck is as follows:
- Sit cross-legged in a comfortable position where you will do stretching exercises.
- After shaking your head back and forth, move it left and right. After repeating this a few times, start rotating your head clockwise. After about 10 repetitions, start turning counterclockwise.
- Hold the left side of your head with your right hand and pull your head to the right. Then continue the same process by holding the right side of your head with your left hand and pulling it to the left.
You can release it when you feel your neck relax.
2) Continue the series of stretching movements by stretching your shoulder area.
You can continue to perform stretching movements from top to bottom on your body. To do neck exercise, you can start working on your shoulders without getting up from your sitting position. The path you need to follow is as follows:
- To stretch your left shoulder, hold your left arm with your right hand and bring it closer to your chest. After staying like this for a while, repeat the same movement on the other side.
3) Stretch your back area.
It is among the stretching exercises that should be practiced, especially by people who have to work at a desk. Bring your body into a table position. As you inhale and exhale, first round your back completely. Then push your hips up by extending your head and neck upwards. This is among the stretching exercises you can do at home.
If you cannot spare time to stretch, you can do stretching exercises while sitting. Extend your arms forward and interlock them. Extend it forward as much as you can while it is clamped. While doing this movement, pull your back backwards with the same force.
If you want to stretch your back and neck from where you sit, you can check out the video:
4) You can continue by stretching your leg.
Extend your legs straight forward, bringing them closer together, and get into an upright sitting position. Once you feel comfortable in this position, start pulling your toes towards you. Thanks to this movement, your back leg will begin to stretch and your muscles will begin to lengthen. If you want to make this movement a little more difficult, you can bend over and grab your feet and pull them towards you.
Then pull one leg towards you as if cross-legged and extend the other leg straight. Pull your foot towards you on your straight extended leg. In this way, your inner leg will also be stretched.
5) You can end the stretching movements by stretching your waist.
You can complete your exercise by doing the movements that will exercise your waist last among the stretching movements. Lie flat on the floor. Then lift your left leg upwards at a ninety-degree angle. You can support your leg with your hands while lifting your leg. After doing this movement, do the same with your right leg.
Get into a sitting position and stretch your legs forward. Get into an upright position by gathering your right leg in a triangle shape. Turn your body to the right, holding your right leg with your left hand. You will feel the openings in your waist. Repeat the same movement by gathering your left leg in a triangle shape. In this way, the contractions in your spine will end.
If you want to take time for yourself and do stretching exercises regularly, you can check out the video: