Often workouts can be very tiring and exhausting for your physical health.
Such strenuous exercises demand longer relaxation and resting periods which can also affect your routine and schedule set for the entire day.
To avoid making exercise a hindrance in your daily chores, you can opt for stretching.
It’s an easy 10-minute physical activity which can give fabulous results and help you attain your dream figure or physique.
You should prioritize warming up your body for at least 3 to 5 minutes before stretching.
Here is a list of some effective stretching exercises that will keep you fit and agile throughout the day.
1. The bow
How to perform:
Step 1: Lie on your stomach, stretch your arms back and up.
Step 2: Now bend your knees and hold the ankles with your hands.
Step 3: Make sure to keep the shoulder blades straight. Remain in this position for 30 seconds and repeat the exercise 5 times.
This pose targets abs, back and hips.
2. Downward facing dog
How to perform:
Step 1: Stand on your fours.
Step 2: Breathe out and stretch your hands forward and legs backwards.
Step 3: You will feel a gentle stretch. Make sure to press the heels firmly on the floor. Stay in this pose for 15 seconds and repeat 5 times.
It’s a wonderful exercise for toning the legs, hips, back, shoulders and arms.
3. Inner thigh stretch
How to perform:
Step 1: Sit on the floor with your back straight, take deep breaths and relax for a while.
Step 2: Now bring the soles of the feet together while your knees should be properly stretched out on the sides.
Step 3: Use the forearms and slightly press the knees towards the floor, you will feel a gentle stretch. Hold the pose for 30 seconds and repeat.
This stretch strengthens the groin muscles and tones inner thighs.
4. Side lunge
How to perform:
Step 1: Stand with your legs apart.
Step 2: Now lunge the right leg to the side until the knee bends to 90 degrees.
Step 4: Meanwhile the left leg is extended towards the left side.
Step 5: Lean the upper body slightly forward while placing your hands firmly on your left knee. Remain in this pose for 25 seconds and then switch sides.
This exercise is good for hip flexors, quads and hamstrings.
5. Knee squeezes
How to perform:
Step1: Lie on your back, bend both knees and bring them close to your chest while holding them with your arms.
Step 2: You will feel a gentle stretch. Remain in this pose for 30 seconds and repeat 10 times.
These stretching tones the upper, middle and lower back muscles.
6. Sitting side bend
How to perform:
Step 1: Sit on the floor with your legs crossed. If you feel uncomfortable then you may sit on a chair.
Step 2: Lift the right arm straight above the head and lean it to the left. You will feel a gentle stretch on your right side. Stay in this position for fifteen seconds and then perform the same with your left arm.
It’s an excellent exercise for toning the back and shoulders.
