Gain your flexibility with these exercises!
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Gain your flexibility with these exercises!

Stretching eases stiff muscles after training, making it a crucial part of regular workout routines

Gain your flexibility with these exercises!

Flexibility in your body is a skill. It also reduces the risk of accidents, enhances blood flow and nutrition delivery to joints, reduces muscular stress, and has other advantages in addition to enhancing the range of motion.

Stretching eases stiff muscles after training, making it a crucial part of regular workout routines. You may make your entire body and some muscles more flexible with these simple exercises:

Activities to improve flexibility

As you stand, join your feet. Lift one foot behind you and pull the heel towards your buttock while firmly holding it in place with both hands. Hold for about five seconds. Repeat with the other foot down.

Side stretch while standing

Standing with your feet shoulder-width apart, raise your arms high. Make a fist-clout with your hands. When you inhale, extend your arm upward; when you exhale, bend your upper body to the right. Hold for five seconds. Take a breath deep breath exhale, and then repeat on the left side.

Hamstring stretch when seated

When you sit on the ground, your right leg should be out in front. The sole of your left leg should be on the inside of your left thigh and be bent. Pull the ankle as near to your body as you can while stooping forward. Change to the other leg and continue holding for an additional 10 seconds.

Calf stretch while standing

You stand about three feet from the wall and place your palms flat and shoulder-width apart on the wall. The right foot should be placed behind you with the toes facing forward. Keep your right knee straight and your heel firmly planted as you lean forward. Hold for a brief period before switching to the other leg.

Shoulder stretch

Stand straight and draw the other hand across your chest, grabbing one elbow. Hold for a brief period before repeating on the other side.

Forward Hang

Credit: lifemark

Stand with your feet hip-width apart and your knees slightly bent. Behind your back, join your fingers. Lift your arms while taking a breath. As you exhale, squat down and raise your hands to your head. Hold for five seconds.

Extend your back

Get on all fours with your hands by your sides and your knees bent. As you breathe in, raise your back towards the ceiling. Hold the position for a brief period before returning to the starting position. Hold while dipping your back and pushing your stomach towards the floor for a short period.

Split Squat

Credit: BOXROX

Stand with your right foot in front of you with your feet hip-width apart. Keep your hands beneath your ribs and interlace your fingers. Squeeze your glutes, tuck your pelvis in, and tighten your pelvic floor muscles. You should fall to the count of three while gradually bending both knees. Pressing onto the floor, rise to the count of three. Continue while switching legs.