Stretching makes your muscles flexible and improves your mobility, posture and balance. Strong muscles play an important role in your performance, and reduce your risk of injuries.
We give you 8 great stretches for your morning routine. They are easy to do, simple and efficient.
Warm-ups are really important. In his way you will make them elastic and less prone to tears. A five-minute dynamic warm up should do the trick for you. You can do push-ups, walking lunges, leg swings and other similar exercises.
Be careful with your stretching. If you overdo it, your performance will drop significantly. Also, try not to stretch your muscles after your workout, because strength training causes tiny tears in your muscles.
1. Standing hamstring stretch
Stand behind a chair, and put your right heel on it. Flex your foot and bend your upper body forward. Keep your back and leg in a straight line. Hold in this position for 30 seconds, and switch legs.
2. Standing forward bend
Stand and keep your feet together. Bend your knees slightly and fold down with your torso. Be careful, you shouldn’t put too much pressure on your back. Place your hands under your feet. Your back should be straight. Exhale.
Hold in this position for four breaths, and bring your body in its original position. Do this several times a day.
3. Door stretch
Open the door of your room, and put your arms on the frame so that your forearms are against the frame. Bend the elbows at a 90 degree angle, and make sure your triceps is parallel to the ground. Bend your right knee.
Can you feel the stretch? Hold in this position for 30 seconds. Do several reps.
4. Elevated pigeon stretch
Stand next to your bed. Put your knee and leg on it, and square your hips when your knee is over your front shoulder. Your hands should be on the bed. This provides better balance. Hold in this position for 5 breaths.
5. Standing side stretch
Lock your fingers and bring them over your head. Bend your body to the right, take 5 deep breaths, and go back to the center. Switch sides.
6. Cat and cow stretch
It’s simple and targets several groups of muscles. Bring your body on all fours, and make sure your wrists are under your shoulders, and the knees under your hips. Inhale and such in your abs.
Bend your spine, and bring your body to its original position. Let your head loose, and hold your body in this position for 15-20 seconds.
7. Chest stretch
Stand with your hands placed behind your back. Lock your fingers. Elevate your arms, and bend your torso. Bring your arms over your head, and let your head loose. Bring your palms together, and hold your body in this position for 30 seconds. Do several reps.
8. Straight leg calf stretch
Stand next to a wall, and extend your arms towards it. Lean against your support, and step forward with your right leg.
Keep the other straight back. Hold your body in this position for a minute, and switch legs.