5 Flexibility Exercises To Start Your Day

5 Flexibility Exercises To Start Your Day

Individuals with poor flexibility run the risk of injuring themselves, but the good news is that you can improve your flexibility with daily flexibility exercises.

You don’t have to take a long time, and flexibility exercises don’t require much space.Flexibility exercises should be done at least three days a week.

With this in mind, follow these other basics for maximum benefit:

• Stretch should not hurt but will produce mild discomfort.
• Hold the stretch for a duration of 10-30 seconds.
• Perform three to five repetitions for each exercise on each side.
• Stretches should be performed slowly without bouncing.

 

1. Shoulder

With your left arm, reach in front of your body and position your right wrist under your left wrist. Pull the extended arm toward your body and hold the stretch.

2. Quadriceps

Place your left forearm against the wall and with your right hand reach behind yourself and grab the toes of your left foot. Pull the heel of your foot toward your butt.

3. Backstretch

Get onto your hands and knees to stretch your back. This flexibility exercise is also known as the cat stretch because it mimics the move a cat does when it stretches. It’s a slow, deliberate movement. Inhale and arch your back toward the ceiling. Exhale and lower to the starting position and relax. Repeat.

4. Hamstring

This flexibility exercise is done while in a seated position

• Extend the left leg (keep ankle and toes relaxed).
• Bend the right leg.
• Bring the bottom of your right foot to the inside of your left knee.
• Rest your right hand on top of your left hand.
• Keep your lower back straight.
• Reach toward your left foot.

5. Spinal twist

While in a seated position on the floor:

1. Extend your left leg in front of you
2. Bend the right leg bringing the right foot to the outside of your left knee.
3. Reach behind you with your right hand to support your weight.
4. Rest your left arm on the outside of the right leg.
5. Twist the torso slightly.
6. Use your left arm to lengthen the stretch.