Stretching correctly will increase your flexibility and reduce the risk of getting injured.If you're a beginner, start with some very basic stretches.After you've been exercising or at least walking around a bit, you should work on stretches.For increased flexibility, you can do these stretches just 3-4 times a week.Try stretches that target individual muscles and areas of your body if you're more advanced.
Step 1: Stand up and bend backwards to stretch your back.
You should put your hands on your back.Put your body back at the waist.Keep your knees straight while doing this stretch.Return to the starting position after a few seconds.This stretch is repeated 10 times.It's a good stretch for back pain.
Step 2: Lie on your stomach and stretch your back.
Good news!You can lie down for this stretch.The first part of this stretch requires you to get down on your stomach and turn your head to one side.Relax.You should move your arms after a few minutes so that your forearms are balanced.Lift up the top half of your body, resting on your forearms.Breathing slowly, stay in this position for 5 to 30 seconds.Try 10 reps for this exercise.Stay relaxed.The exercise is good for back pain.
Step 3: Stand up and stretch your whole body at the same time.
Put your feet on the floor.Breathing in as you do, bring your hands together and extend them straight above your head.As you breathe in and out 5 times, tilt your body to the right side at your waist.On the other side, do the same thing.If you can't tilt very far right now, it's okay.You'll get there!If you prefer, you can do it multiple times.
Step 4: You can stretch your upper body, back, and legs by touching your toes from a chair.
Take a seat in a chair.If you want to reach your arms toward the floor, tilt your upper body forward until your chest is on your legs.Don't worry about touching your toes, it's important to stretch as far as you can right now.Put your arms on your legs and stay in this position for 30 seconds.Aim for 10 to 2 reps of this exercise.
Step 5: Work on a stretch for your whole body.
Put your feet in front of you and sit on the floor.If you want your knees to be bent, place the bottoms of your feet together and draw them toward your body.Place your hands on the ground in front of you as you breathe out.As you breathe in and out, stay in this position.Try a few times.If you can't do this stretch yet, it's okay.Continue to work on what you can.
Step 6: Work on your arms.
Reach your left arm across the front of your body so it extends past your right shoulder while standing.To stretch your right shoulder, use your left hand to press the arm toward you.Lift the right arm to the shoulder.Place that hand behind the shoulder with your elbow pointing up.Pull back on your elbow with your left hand.The process can be repeated with both arms.
Step 7: Stand on the floor and extend your arms behind you.
Your knees are bent in front of you as you place your feet on the floor.Put your arms behind you and look away from your body.Keep your hands in place as you slowly move your butt forward.For about 30 seconds, hold this position.Try it a few times.This will stretch your chest and shoulders.To prevent bicep tears, stretch carefully.
Step 8: You can extend your wrist muscles by bending your hands up and down.
With your palm facing out, extend your left arm out in front of you.Hold your hand for 30 seconds as you bend it back toward your body.Drop your left hand and use your right hand to pull it back towards you, holding it for 30 seconds.With the other arm, repeat.
Step 9: To stretch your chest and back, face a corner.
Stand from the corner with your feet shoulder width apart.Place one forearm on each wall.As far as you can, tilt your upper body forward.It's fine if you can't go very far.Do what you can.For 60 seconds, hold this position.This stretch can be done 3-4 times a day.
Step 10: You can stretch your back by doing a reclined spine twist.
Place your back on the floor.Place your arms and legs together.If you bring your left leg up toward your chest, it will fall over your right leg.Put your legs out straight and keep your shoulders on the floor.Hold this position for 30 seconds and then do the same on the other side.This can be tried 1-2 times.
Step 11: You can use a levator stretch for your neck.
The area from your elbow to your hand is pointing up if you raise your right arm up.If you want to stretch your neck, set your elbow on a wall.Pull your chin away from that arm to stretch it more.On the other side, do the same thing.Just do it on each side.
Step 12: You should move forward to stretch your calf muscles.
Step forward with your right leg if you put your hands on your hips.Put your left leg out in front of you.Place your foot against the floor.Continue with the other leg.Holding for 30 seconds each, do this once on each side.
Step 13: Lift your leg and grab your foot.
Pull one leg up behind you while standing.If you need help balancing, hold onto your foot and place your other hand on a wall.Hold this position for 30 seconds and keep your back straight.On the other side, do the same thing.It's okay if you can't grab your foot.Try to stretch your leg as far as you can.This stretch can be used on both sides.
Step 14: Try to grab the back of your legs.
Take a deep breath while standing with your feet shoulder-width apart and legs straight.If you want to stay in this position for a while, hold on to the back of your legs.To get yourself back up, bend your knees and push yourself upward.
Step 15: The butterfly stretch can be used on your legs and groin.
The butterfly position can be formed by pressing the soles of your feet together.Put your hands on your ankle and line your elbow up with your knees as close to your body as possible.Push against your elbows with your legs, trying to bring them together as you push back.For 30 seconds, hold this.