Instead of a Massage, 9 Stretching Exercises That You Can Do
Stretching has got the ability to make your body flexible, while reducing pain and enhancing the emotional state. If you are a person who spends most of your time at work or in front of a computer, you should do this.
Here are 9 stretching exercises that you should consider.
1. Neck stretching
You should stand strait up and turn the head towards the right hand side slowly, so that your chin is on top of the shoulder. In that position, you should hold for 30 seconds. Then you can repeat to the other side and continue.
2. Shoulder girdle stretching
You need to reach out the arms and cross them holding in front of you. Then you need to lift the arms and make sure that they are parallel to the floor. You can now hold the arms for 30 seconds and repeat.
3. Upper back stretching
You need to lift the right hand and keep it straight over your head. Now you need to bend the elbow and pull the right arm gently towards the left side. You can hold for 30 seconds, cross the elbows and repeat.
4. Lower back stretching
You need to stand closer to a wall and lean into it. While keeping the spine flat against the wall, you need to slide down and make a 90 degree angle with the knees. You should hold this for 10 seconds and repeat the procedure for 10 times.
5. Superman workout
You should lie down on a mat while stretching the arms in front of you. Then you need to raise your hands as well as feet. You need to stand from the bellybutton and engage with the other muscles. You can hold the position for 2 seconds and repeat for 10 times.
6. Rotation stretches
You need to sit down on a chair and keep feet flat on the floor. Now you need to twist the core of the body towards right, while keeping the hips square and the spine tall. You can place the hands behind the head. This position should be held for 10 second and you need to repeat for 5 times.
7. Butterfly wings
You need to keep the palms facing down on the shoulders. Now you need to pull back the elbows. With that, you should deeply stretch the upper back. You can hold for 10 seconds and repeat 10 times.
8. 90,90 stretching
You need to stand in a doorway and keep the arms up while making a 90 degree angle with the elbows. Next, you should strengthen the back, take one step ahead and lean forward. You need to hold for 30 seconds and repeat 3 times.
9. Stretching the neck
You should sit down and keep the back straight. Now you need to bend the arms and keep the palm on the back of the head. In that position, you should tuck the chin to the chest. You should hold the position for 30 seconds.
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