The way we sit for hours on end because of work or just being lazy can actually reduce our flexibility. Unfortunately, this leads to sprains and other aches and pains because our muscles aren’t loose anymore. A good way to ensure that your body is still flexible, you will need to give those tight muscles a good stretch.
If you are wondering how you can improve your flexibility, here are a few stretches that you should do regularly.
- Bridge with leg reach. Lie down on your back on a mat with your knees bent at 45 degrees. Place your hands out to your sides. Raise your left leg then slowly raise your hips off the floor until you create a diagonal line from your foot to your shoulders. Lift your left leg towards the ceiling then lower yourself back down. Repeat this 10 times then switch to the other leg.
- Extended reach. Another stretch that is good for your flexibility is the extended reach. You should lie back on the floor with your feet extended. Raise your left knee towards your chest then hold it in place with your hands while your right leg remains extended and foot flexed. Hold this for ten seconds before releasing. Do this five times before switching to the other leg.
- Seated trunk twist. As the name suggests, this stretch will require you to sit down on the floor with your legs extended. Rotate your ribcage towards your right with your nose in line with your breastbone. You should lift your ribcage off your hips to rotate further while growing taller. Make sure that your back remains straight throughout. Go back to first position then repeat with the opposite side.
- Hamstring stretch. Position yourself in front of a wall then lie down on your back in front of it. Scoot over until your butt is nestled against the wall and your legs up on the wall and your arms resting at your sides. Stay in this position for 10 seconds or longer depending on how much stretch your hamstrings need. You can deepen the stretch by opening your legs so that you can also stretch your inner thighs.
- Butterfly stretch. Here’s another stretch that you will surely love. You need to sit down on the floor with your back straight and the soles of your feet together. Your knees should be bent out to the sides. Lower your torso towards the body only up to the point that is comfortable to you. Hold this position for 45 seconds to two minutes depending on how long you can manage. Release this pose slowly. If this is a bit difficult for you, you can elevate your knees by placing pillows or blankets underneath.
These stretches are guaranteed to loosen up tight muscles in no time. What’s great about these stretches is that you can perform them anywhere you want and anytime especially when you feel a tightness in your hamstrings or other parts of your body.
Sources: polar.com
