If you always say to yourself, “Next Monday, I’m going to the gym” and you end up breaking that promise multiple times, don’t be discouraged. Especially for you, the trainers have created a series of simple stretches that will keep your muscles in shape and you can perform them in the comfort of your home.
We know that the price of all we’ve eaten and the sedentary lifestyle is extra weight. That is why we suggest that you get up, stretch, and make your bodywork as it should.
How To Speed Up Metabolism
8. Neck Stretch
This exercise will restore flexibility to the neck muscles and remove fat near that area.
How to do that:
Lie on your back and bend your knees. Fold a towel, as shown in the figure above, and place it on the back of the head.
Pull the towel up, trying to stretch your neck. Keep your elbows at your sides to allow you to breathe freely. Take 3 deep breaths and repeat the exercise 3-4 times.
7. Shoulder Stretch
Tension in the shoulder area has a negative effect on vision and causes frequent headaches.
How to do that:
Lean with your shoulder on the wall. Bend your arm at the elbow and raise it so that the upper part of your arm is parallel to the floor and your fingers point down.
Rotate the body from the wall, avoiding painful sensations. Hold this position for 30 seconds and do the same with the other arm.
6. Arm Stretch
This exercise is good for people who have the first signs of saggy skin. It also improves blood circulation and increases lymphatic drainage.
How to do that:
Lean on a vertical board, like a pole, with your shoulder. Hold the pole on the opposite side. Rotate your body to feel the muscles stretch in the back of your arm.
Make sure the arm is horizontal and the wrist is aligned with the shoulders. Do the exercise for 30 seconds on each side.
5. Back Stretch
Tense muscles in the thoracic spine area do not allow you to breathe freely and can cause shortness of breath. To do this stretch, you need a special yoga pad or thick blanket.
How to do that:
Lie on your stomach, lift your shoulders and cross your arms under your chest. Place your forehead on the blanket. Stretch on your side with your fingers, but not too far.
Close your eyes and take 8 deep breaths. Repeat this exercise again, placing your forearm on top this time, after a small break.
4. Belly Stretch
This exercise prevents the appearance of fat in the waist.
How to do that:
Squat and put one leg to the side. Lean on your hand and stretch your other hand away from your legs. Breathe normally and hold this position for 30 to 40 seconds, then repeat on the opposite side.
3. Butt Stretch
This exercise is necessary for those who drive a car or spend the whole day at a table. It can help tone the skin on the hips and fight cellulite.
How to do that:
Get into a lunge so that your knee is under your chest. Bend the other leg and place your foot on the wall. If you do it right, you will feel the stretch in the front of your hip. Hold this position for 30 seconds and repeat with the other leg.
2. Hip Stretch
This exercise can help eliminate the swelling and pain caused by a sedentary lifestyle.
How to do that:
Pull your knees up to your face and cross your ankles. Take your feet with your hands. Keep your back round and try to reach your legs with your nose, but without hyperextension.
Hold for 30 seconds, cross your ankles to the other side, and repeat the exercise.
1. Shin Stretch
This exercise eliminates the swelling and pain of walking in high heels.
How to do that:
Lie down on the floor and lean against your elbows. Your feet should be under your buttocks. Make sure your back doesn’t hang and arch your chest up. Hold for 30-40 seconds.
How many times do you stretch your body? Share your favorite stretching exercises in the comments below.
Leave a Reply