For many people stretching is something they only do before participating in vigorous exercise, and even then it is often forgotten. However, most of us are also prone to spending hours at a time sitting in the same position while at work or relaxing at home. So, to ensure you keep your muscles healthy and your joints flexible, it is better to work stretches into your daily routine.
Stretches to get you started:
How to stretch abs
Ab stretches are vital for building and stabilizing your core muscles. The 30 Day Fitness Challenge app has realized that most people don’t know how to stretch abs and developed a useful webpage to help. To stretch abs start by lying on the floor with your legs fully extended and arms just below shoulder level. Next, extend your arms, pushing your upper body and back upwards. Continue pushing until your upper thighs and hips are off the floor and hold this position for as long as you feel comfortable.
How to stretch hamstrings
Stretch this muscle group to ensure flexibility in your knees and help with lower back pain. Sit on the floor with legs extended outward and toes in up. Keep your knees straight while slowly bending at the waist until you can’t go any further. Hold for 15 to 20 seconds and repeat 3 times.
How to stretch triceps
Kneel, sit, or stand with your feet hip-width apart and arms extended above your head.
Bend your right elbow so your hand can touch the small of your back. Next, reach your left hand over your head and grab your right arm just below the elbow. Finally, pull your right elbow gently towards your head. Switch arms after 4 or 5 pulls.
The Butterfly stretch
Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet, tense your abs. Next, slowly lower your body toward your feet as far as you can, but make sure your knees are still pressed against the floor.
Hold for anywhere from 30 seconds to 2 minutes depending on what you feel comfortable with.
How to stretch quads
Use this easy and effective stretch for quadriceps: lie down on your left side and extend your left arm. Next, grab your right foot with your right arm, pulling the foot towards you. Hold for 15 to 20 seconds before continuing with your right side.
As you can see these stretches are easy-to-do, require no equipment and can improve your life. Stretches like these can improve your flexibility, balance, movement and blood circulation. This means that taking a few minutes to complete these simple stretches could help you with sports, improve your health and ensure your joints are maintained.