You need to stretch regularly to be healthier and to get more efficiency from the exercise you do. These 10 Stretching Movements exercises for half an hour a day are perfect for increasing flexibility! Moreover, you will immediately feel the difference …What are some stretching movements to increase flexibility?
1. Stretching for the Hips
Stand on your knees like a starting position. Hold your back leg with your foot while pulling one leg forward. After bringing your front leg at a ninety-degree angle to the floor, press your knee with your hand to push your hips back and forth. Remember to keep your torso upright during this stretch. After 30 seconds, you can change your legs and repeat the same movement. This movement stretches the hip flexor muscles, the quad muscle group in the front of the leg, and the back leg muscles.
2. Leg Stretch with Bridge Position
Lie on your back on the floor and extend your arms sideways while giving your knees a ninety-degree angle. With only the top of your back on the floor, lift and lower one leg towards the ceiling. After repeating the movement 10 times, change legs, and continue. With this movement, you can stretch your chest, abdomen, hip, and leg muscles.
3. Waist Stretching, Sitting
Sit upright on the ground. While extending your left leg forward, pull your right leg towards you. Meanwhile, turn your body to the right. Then do the same movement by extending your right leg forward. Repeat the movement 10 times for each side and wait 30 seconds for each side without breaking your position on the last rep.
4. Stretch Folding, Stretching Movements
Stand up straight and slowly bend down from your waist without bending your back. While doing this, keep your knees close to each other and let your arms hang down. Bring your head closer to the ground. Wrap your arms around your legs and try to stay in this position for 45 seconds to 2 minutes. It may seem difficult, but this stretch is very beneficial for your neck, hips, back, and thighs.
5. Butterfly Stretch
Especially ballerinas do this very often. Sit cross-legged on the ground and glue the soles of your feet together. While holding your feet with your hands, try to keep your knees on the ground as much as possible. At the same time, lean your body forward and lie on your feet. This position is ideal for increasing flexibility behind and behind the legs.
6. Pigeon Pose
Lie on your back and cross your legs crossed in the air. Extend the lower leg forward and fix it at a ninety-degree angle. During this process, let your other leg rest on this leg. You can pull the leg you use for support (by extending it forward) with your hand. You can change legs at intervals of 45 seconds and continue the movement. This stretch will provide great relief in your legs, hips, and back.
7. Swans Stretching
Begin this stretch by lying face down. Bend your elbows and place your palms on the cushion. Take care to keep your feet covered. Take a deep breath and bend your body towards your waist, straightening your arms. Tighten your abdominal muscles while pushing your body up. As you exhale, lower your body towards the mat in a controlled manner. Repeat this five times.
8. Stretching for Your Back Arm Muscles
Stretching the triceps muscles in the lower part of the upper arm will relax your neck, back, and shoulder area. While standing in an upright position, raise your arms up. Put your right hand on your back. Hold your right elbow with your left hand. Pull the elbow back forward and try to do this as much as you can. Repeat the same movement for your other arm.
9. Relaxing Movement Made By Wrapping The Arms
You can apply this movement to increase flexibility in the arm and shoulder while sitting or standing. Raise your arms to shoulder level and wrap them around your wrists and tie them together. You can now raise your arms toward the ceiling. You can also try wrapping your arms around your back to take the movement to the next level.
10. Thigh Opening Movements
Stand with your legs together, arms straight at your sides. Tie your right heel to your hips and secure it over your foot with your right hand. You can balance your body by holding your left arm up or on a chair. Increase the tension on the front of the thigh by pressing your right foot with your hand. Wait a minute, release, switch sides, and repeat.