It is essential for our bodies to stretch them every day, especially if we are not physically active. By doing so, we can promote flexibility, endurance and strength of the muscles.
Many injuries can be prevented with the help of stretching, especially disorders such as sciatic nerve pain in the back or hip.
We recommend that you give these 6 exercises a try. Make sure that you practice them every day and you will see the difference in less than a month!
- Camel Pose
This pose is very popular in yoga and it will improve the strength of your hips. Bend your knees and kneel, position your legs hip-width apart and position your palms forward on your lower back.
Next, you need to lift and push your hips up until you are bent as a camel.
- Wide forward fold
This exercise can be done by sitting or standing. If you decide to sit, put your legs apart in front of you, hold your knees straight and try to touch your feet with your both arms.
As for the standing posture, it is quite similar. You need to stand with your knees straight and bend over until you touch the floor. Make sure that your neck is relaxed with both exercises.
- Frog Pose
Position yourself on the ground on all fours while spreading your knees as much as possible. Move your hip forward while bringing your chest and head to the floor.
- Wide side lunge
Stand up, keep your legs straight and wide, toes facing forward, and try to touch the floor with your fingers.
Bring your hands to the one side and bend the knee on the other leg. Next, you need to turn the leg that you are touching in a way that your toes are facing up.
- Butterfly stretches
Another sitting exercise where you need to spread your knees and keep your feet together. Make sure that your back is straight and your neck relaxed.
Now, try pushing your knees downwards until you feel pain from the stretching.
- Forearm extensor stretch
Roll your shoulders back while putting one arm facing forward. Make sure that your hand is flexed down.
Next, cup your hand with the other one and pull it towards your body. Don’t stop until you feel your muscles stretching.
If you decide to give this routine a try, make sure to repeat every exercise at least 3 times for 30 seconds each, before changing to the next one.
If you feel uncomfortable with some exercise, you are probably not doing something right, or you are suffering from a previous injury. However, keep in mind that the more you practice these exercises, the easier they will get.