These four stretching exercises help to relieve back pain, relax muscle cramps, and help you to maintain a healthy lifestyle.
A few stretches a day can boost your flexibility and strength, prevent injuries, and improve your health. Next to cardiovascular exercises and strength training, flexibility is the third pillar of fitness. Regular stretching can maintain your muscles and joints flexible over the years, so it’s worth the effort!
Here are four stretching exercises for a healthy lifestyle:
Knee-To-Chest Stretch For Back Pain
This exercise increases your flexibility and helps relax your back. Lie on your back, with your hips and knees bent. Gently pull one knee to your chest awhile keeping the opposite leg relaxed. Maintain the position for up to one minute and then repeat with the other leg.
Hip Flexor Stretch To Open Hips
Hip flexor muscles are often neglected during regular workouts. Their role is to move your thighs towards the abdominal area. To stretch them, kneel down with your back straight. Step forward with your right foot. Place both hands on your right thigh. Straighten your body and push your hips forward until you feel the stretch in your right leg. Maintain the position for up to 15 seconds. Repeat with the other leg.
Quad Stretch To Strengthen Your Thighs
Developing strong quads is essential for your balance and coordination. To stretch these muscles, stand up straight with your left hand on a wall or desk. Grasp the top of your foot with the right hand. Bring your heel close to the buttocks. Keep your abs tight and maintain a neutral spine. Hold the stretch for at least 30 seconds and then switch legs.
Downward Dog For Core Strength
The downward dog stretches your back, arms, shoulders, hamstrings, and calves while building strength in your upper body. To get started, align your wrists under your shoulders. Press your hips back and up toward the ceiling. Your body should form an inverted V. The palms and feet support your weight. Take deep breaths, relax your upper back, and stretch your elbows. Hold for at least five breaths and then return to the initial position with gentle moves.