Nothing compares to the power of a quality stretch. Stretching may seem as an easy-level exercise which is why it is often neglected by many. However, stretches are very important to our physical wellbeing.
Stretching the body can prevent any possible injuries, ease stiffness in the muscles and back and increase the flexibility.
At the same time, stretches strengthen the bones and muscles and prevent health issues like sciatic nerve inflammation, hip pain and more.
There are many other benefits of stretching, like:
- Improving physical performance and endurance
- Reducing stress
- Improving the posture
- Enhancing the blood flow to the muscles and tissues
- Helping with upper and lower back pain
- Calming the mind
- Reducing headaches
- Boosting the range of motion
Although there are a variety of stretches to do, we selected six variations which will tone your body in less than a month.
6 Stretches for Greater Physical and Emotional Health
1. Camel Pose
A popular yoga pose and a great stretch, too, camel pose keeps your hips strong and flexible. Beggin on your knees, keeping the legs at hip-width.
Bend backward, arching the back and connecting the palms to your feet. Push the hips and belly forward and breathe.
2. Wide Forward Fold
Sit on the ground and extend your legs in front of you, spread as wide as your mat. Sit up straight and lean over the knees, trying to touch your toes with your palms.
Bend the knees slightly if you cannot extend all the way, thus stretching the back and shoulders. If you stand up, keep the feet a bit apart, bending over to the ground, trying to touch your toes.
3. Frog Pose
Get on your knees and begin sliding them apart, as wide as your mat. Begin extending forward with the torso, supporting on your forearms and keeping the hips fixed in the back.
4. Wide Side Lunge
Begin in a standing position, keeping the legs wide and the toes facing forward. Bend the left knee and shift the weight of your left hip to the side. Support yourself on the fingers and extend the right leg, pointing the toes upwards.
5. Butterfly Stretches
While sitting down, spread the knees but keep the feet connected. Keep the back straight at all times and don’t pressure the neck. Begin pushing the knees downwards to each side, opening up the hips entirely.
6. Forearm extensor stretch
Start by rolling the shoulders back, as you extend one arm in front of you, palm flexing downwards. With the other palm, cup the extended one and push inwards with caution. When you feel a stretch, take a few deep breaths.
For best effects, do each stretch 3 times for 30 seconds. Then, switch sides and repeat.