8 simple exercises to stretch and strengthen

Flexibility isn’t only for gymnasts, but rather for everybody. alongside the higher range of motion, it decreases risks of injuries, increases blood supply and nutrients to joints, reduces muscular tension, and so on. It’s an important part of a daily workout regimen because dynamic stretching after a workout routine relaxes tightened muscles. you’ll improve the pliability of specific muscles also because the entire body with these 8 simple flexibility exercises:

1. Standing Quad Stretch

Stand together with your feet together. Lift one foot behind you, hold it with both your hands and pull the heel toward your buttock. Hold for about five seconds. Repeat with the opposite foot.

Standing Quad Stretch exercise

Reps 2

2. Standing Side Stretch

Standing with your feet together, lift your arms overhead. Clasp your hands and interlace your fingers. Inhale and reach upward, and while exhaling bend your upper body toward your right. Hold for five seconds. Exhale and return to the starting position and repeat on the left side.

Standing Side Stretch exercise

Reps 2

3. Seated Hamstring Stretch

Sit on the ground and extend your right leg within the front. Bend your left leg with the sole placed against your inner thigh. Lean forward and reach for your ankle as far as you’ll and pull the toe toward your body. Hold for 10 seconds and repeat with the opposite leg.Seated Hamstring Stretch exercise

Reps 3

4. Standing Calf Stretch

Stand about three feet from a wall and place your palms flat on the wall, shoulder-width apart. Place the proper foot behind you with toes facing forward. Keep your right knee straight, heel on the bottom and lean forward. Hold for a couple of seconds and repeat with the other leg.

Standing Calf Stretch exercise

Reps 3

5. Shoulder Stretch

Stand straight and grab one elbow with the other hand and pull the elbow across your chest. Hold for a couple of seconds and repeat on the opposite side.Shoulder Stretch exercise

Reps 3 on each side

6. The Forward Hang

Stand together with your feet hip-width apart and knees slightly bent. Interlace the fingers behind your back. Inhale and extend your arms. Bend at your waist while exhaling and extend your hands toward your head. Hold for five seconds.

The Forward stretch

Reps 3

7. Backstretch

Go on the ground , on fours together with your knees and hands. While inhaling, curl your copy toward the ceiling. Hold the position for a couple of seconds and return to the starting position. Push your tummy toward the ground dipping your back and hold for a couple of seconds.

Back stretch squat

Reps 3

8. Butterfly Groin Stretch

Sit on the ground upright, bend your knees, press the soles of your feet together, and pull them toward your groin. Grasp your feet, drop the knees to the edges and gently apply pressure till you are feeling a stretch on your groin and inner thighs. Turn your chest to the left and then right.

Butterfly Stretch


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