Stretching is a very important form of exercise that many people underestimate. It’s a big mistake, since stretching makes the body much more flexible and flexible, reduces pain and can also improve the emotional state.
The following stretching exercises can be of great benefit to those who sit a lot and are too busy to make time for exercise. They are equivalent to the effect of a massage and are easy to implement.
Neck stretching
The owl exercise works the muscles that are located above the sternum and collarbone and extend to the ears.
Straighten your upper body, slowly bend your head to the right so that your chin is above your shoulders and your head is parallel to the ground.
Hold this pose for 30 seconds, then repeat to the left.
Stretching the neck and upper back
In a sitting position, straighten your back and keep your hips stable. Bend your arms at the elbows and place your hands on the back of your head, then pull your chin towards your chest in this pose.
Hold it like this for 30 seconds, then release the grip and slowly raise your head
Shoulder extension
Eagle pose helps stretch the back of the shoulders and the upper back.
Raise your arms, then fold them in front of you first with your right arm and then with your left arm at the bottom. Point your palms and fingers up towards the ceiling. Your upper arms should be parallel to the ground.
Hold for 30 seconds on each side.
The 90-90 exercise stretches the deltoid and pectoral muscles.
Stand between the door jambs, raise your arms so that your upper arms are parallel to the ground and, bent at the elbows, the forearm rests vertically on the door jamb. Straighten your back and step forward with one leg.
Hold this for 20-30 seconds, then repeat 3 times.
Stretching the upper back
This exercise stretches the hood muscle.
Raise your right arm, bend it at the elbow and extend it back over your head so that you can touch your upper back with your palm. Place your left hand on your right elbow and gently push your elbow down.
Hold this for 20-30 seconds, then repeat on the other side.
Butterfly wings stretch the back and chest muscles.
Extend your arms out to the side and bend them at the elbows, then place your fingers on the tops of your shoulders. Pull your elbows back as if you are trying to touch them.
Hold it like this for 5-10 seconds, then touch the elbows in front also for 5-10 seconds.
Lumbar stretch
This exercise also stretches the lower back muscles, abdominal muscles and leg muscles.
Stand close to a wall surface so that your entire spine rests against it. Slowly slide down the wall while bending your knees so your thighs are not parallel to the ground.
Hold the pose like this for 10 seconds, then return to the starting position and repeat 8-12 times.
The trunk twisting exercise stretches the deeper muscles of the back and trunk.
Sit on a chair and keep your feet on the floor. Twist your torso, but don’t move your hips. Keep your spine in an extended position. Place it on the back of the head.
Hold this for 10 seconds, then repeat on the other side. Do it 3-5 times.
Superman exercise
Lie on your stomach on the floor, extend your arms and legs straight, then lift them off the floor while keeping your torso down. At the same time, try to pull in your belly and suck in your navel.
Hold the pose like this for 2 seconds, then return to the starting position and repeat 10 times.
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