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12 excellent stretching exercises to increase body flexibility

BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

Regular stretching exercises have a tremendous effect on increasing body flexibility, improving blood circulation, respiratory system, strengthening muscles and mental health.

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When you think of stretching exercises and learning to increase flexibility, keep in mind that you are doing more than just stretching and strengthening your muscles. In fact, it improves your body's circulation (lymphatic system) and optimizes the depth of breathing, which leads to increased blood flow. stretching exercises and yoga are not just a process, but activities. Are used by humans hundreds of years ago or more. In many cases, modern humans have simply forgotten much of their originality, of which stretching and yoga must have been a major part.

The following stretching exercise routines, if continuous Done daily or several times a week) will improve physical and mental health. Follow us by introducing these exercises to increase the flexibility of the body.

1. Standing Hamstring Stretch Exercise

  • Stand up straight, spread your legs hip-width apart, bend your knees slightly, and place your arms at your sides.
  • With your head bent forward, lower your head toward the ground (with your head parallel to the ground). In this position, keep your head, neck, and shoulders relaxed (do not pull your body). Hold for 2 minutes.
  • Bend your knees and slowly return to a standing position after the exercise.
  • 2. Downward Dog

    BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

  • Stand with your feet hip-width apart Open.
  • While exhaling, keep your hips up and your head down toward the floor.
  • Place the palms of your hands on the floor.
  • While keeping your back straight, bring your legs back and keep your head and neck in line with your shoulders and arms.
  • 3. Deep Lunge and Twist

  • Stand with your feet shoulder-width apart.
  • Take a big step forward with your right foot Take it.
  • Bend your right knee and drop it into the lounge. Keep your left foot as flat as you can and place your toes on the floor so that you feel a stretch in the front of your left thigh.
  • Place your right hand on the floor or while praying. put. Rotate your upper body to the right while lifting your right arm upwards (for deeper stretching). Hold this position.
  • Repeat this movement for the other side of your body.
  • Piriformis Stretch

    BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

  • To begin, sit on the floor with both feet Lie down.
  • Place your left foot on your right foot and place your left foot flat on the floor.
  • Place your left hand on the floor, behind your body.
  • Place the right hand on the left quadriceps, or the right elbow as shown on the left knee, and press your left foot to the right as you rotate your body to the left.
  • If spinal rotation upsets your lower back, remove the torso and simply use your right hand to pull the quadriceps in and to the right.
  • 5. Figure Four Stretch

  • Lie on your back with your feet flat on the floor.
  • Place your left foot on the cross of your right foot.
  • Right foot Lift yourself off the ground. Grasp the back of your right foot and gently pull toward your chest.
  • Hold your foot where you feel comfortable stretching. Hold for a minute.
  • Change your foot and repeat these movements for it.
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    Stretch 90/90 (90/90 Stretch)

    BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

  • Sit with your right knee 90 degrees forward You are bent, your legs are perpendicular to your body and the soles of your feet are to the left. Bend your left leg.
  • Keep your foot flat on the floor.
  • Place your left knee on the left side of your body and bend it so that your foot is facing Be on the back side. Keep your left leg bent.
  • Keep your right hip on the floor. Try to bring the left as close to the ground as possible. If your hip joint is stiff, this may not be possible.
  • Hold for 30 seconds to 2 minutes.
  • Do these movements for the other side of the body.
  • 7. Frog Stretch

  • Start by sitting on all fours.
  • Spread your knees more than shoulder width apart.
  • Toes Turn outwards and place the inner edges of your feet flat on the floor.
  • Make sure your feet are at a 90-degree angle.
  • Keep your hips back Move to the heels of your feet.
  • If possible, move your hands down to the forearms for a deeper stretch.
  • Do this for 30 seconds to 2 minutes. Hold.
  • 8. Butterfly Stretch

  • Lie on the floor with the soles of your feet together and your knees bent to the sides.
  • Hold your legs or ankles, muscles Bend your abdomen slightly to maintain a vertical position with gentle breathing, and gently lower your body as far as you can toward your legs, while pressing your knees toward the floor. Keep your spine neutral during this stretch.
  • If you can not lower your torso, simply hold the stretch and try to bring your knees gradually closer to the ground.
  • Hold this stretch for 30 seconds to 2 minutes.
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    9. Tricep Stretch

    BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

  • Kneel, sit or stand, legs Spread your hips wide and pull your arms up.
  • Bend your right elbow and bring your right hand so that it touches the middle of your upper back.
  • Raise your left hand above your head and hold it under your right elbow.
  • Gently pull your right elbow down and toward your head.
  • Change your arms And repeat this movement.
  • 10. Puppy Pose

  • Start with all fours.
  • Move your arms slightly forward.
  • Bend your hips halfway Press the heel up and back, or until you feel a deep pull.
  • Press the palms of your hands to keep your arms straight and engaged.
  • 11. Neck Stretch and Release

  • Stand with your feet shoulder-width apart or sit with your back straight and chest forward.
  • Ear Reach your right shoulder.
  • Gently press your head with your right hand to deepen the stretch.
  • Hold this movement for 30 seconds to 2 minutes. Do you have.
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    12. Standing Quad Stretch

    BingMag.com 12 <b>excellent</b> <b>stretching</b> <b>exercises</b> to <b>increase</b> <b>body</b> flexibility

  • Stand and put your legs together. li>
    • Bend your left knee and use your left hand to pull your left foot toward your hip. Keep your knees together.
    • If necessary, place one hand on the wall to maintain balance.
    • Press your hips to increase the stretch of your front legs.
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    • Hold for 30 seconds to 2 minutes.
    • Repeat these movements for the other leg.
    • At the end

      The important point here is The point is, adapting to a stretching routine, along with quality sleep and plenty of water, will quickly begin to improve your quality of life. Find the exercises that your body is most compatible with and add them to your daily routine to increase flexibility.

      Which stretching exercises do you think are best for increasing your body flexibility? Is a stretching routine part of your daily routine?


  • Source: Lifehack

    Tags: excellent, stretching, exercises, increase, body, flexibility

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