10 stretching exercises to make you as flexible as a Four weeks.

Flexibility plays a more important role in our well-being than we can imagine. Experts believe that good flexibility leads to better training results, increased muscle mobility and coordination, relieves muscle pain and prevents injury. Good flexibility also improves circulation and can play an important role in preventing some serious diseases such as arthritis, diabetes and kidney problems.

At Bright Side, we have prepared several exercises to help you increase your flexibility. Do them after regular training or several times a week for 4 weeks, and the results will amaze you sooner than you think.

1. Stretching your cat

Cow sprain is perfect for starting to warm up the spine, it also works on the flexibility of the back, neck and shoulders.

Get on your hands and knees.

Slowly bend your back, lower your stomach to the floor and raise your head.

Take a few seconds to rest.

Slowly turn your back like a cat.

Say that 10 times.

2. Stretch your back

Back stretching is fantastic for back stretching, but be careful not to overload it. If you feel pain or discomfort in your neck, you may have gone too far.

Lie down on your stomach.

Lie down on your elbows and keep your stomach on the floor.

Then push upwards with your hands in the pseudo-push-up position, but keep your hips on the floor.

Hold them for 30 seconds and do it again 3 times.

3. Stretch the bridge

Bridge stretching is not only an effective exercise on the heart, but is also suitable for stretching the neck, spine, hips and hip joints.

Lie on your back with your knees bent.

Lift your hips slowly, keep your shoulders on the floor and legs flat.

Hold for 30 seconds, repeat 3 times.

4. Pull out the side angle

Lateral angular stretching affects several muscles, spine, groin, hamstrings and abdominal muscles.

Kick the legs at a distance of about 5 feet from each other.

Extend arms so that they are parallel to the floor.

Lean on the right side, bend the right knee and place the right elbow on the knee.

Pull your left hand out to the ceiling, keeping a straight line from your left leg to your left hand.

If you can, lower your right hand to the floor behind your right foot.

Hold it for 30 seconds.

Say it again on the other side.

5. Enlarged area of the puppy

Puppy's pull-out is great for the whole upper body, including his back, shoulders and arms.

Stand on all fours and keep your hands under your shoulders and knees just below your thighs.

Slowly move your hands forward and lower your chest to the floor.

Keep your hands off the floor.

Hold them for 30 seconds and slowly move to the starting position.

Repeat this 3 times.

6. Side outbursts

Let's go to the legs and start with lateral leg stretching. It will affect the legs and thighs.

Start by standing straight with your legs at twice the width of your shoulders.

Slowly move your body weight to the right.

Lunge to the right.

Wait 30 seconds.

Repeat three times on each side.

Note: Avoid bending forward or bending your knee over your toes.

7. Stretch the hamstring in sitting position.

Let's keep working on the legs with this simple hamstring stretch.

Sit on the floor and stretch both legs right in front of you.

Extend your arms and lean forward, try to get as far away as possible and keep your legs straight.

Wait 30 seconds.

Repeat that 3 times.

Note: If you have lower back pain, use this movement carefully and avoid back pain.

8. Stretching the hamstring of the barrier

This hamstring tension affects the flexibility of the hamstring and calves.

Sit with one foot directly on the floor.

Bend the other leg at the knee and place the leg next to the opposite inner thigh.

Extend your arms above your head and lean forward on the extended leg.

Wait 30 seconds.

Repeat with the other leg.

9. Stretch out the sitting saddle.

The tension of the sitting foot acts to increase flexibility on the inside and outside of the legs.

Start in a sitting position.

Extend the legs to the side as far as possible.

Extend your arms as far forward as possible.

Hold them for 30 seconds.

10. Twist the spine in a sitting position.

Spinal curl in a sitting position is ideal for increased flexibility in the shoulders, chest and spine.

Sit on the floor and keep your legs straight.

Bend your right knee and put it on your left leg.

Hold it down for 30 seconds and return to its original position.

Say it again on the other side.