Today, many people lead sedentary lifestyles due to sedentary work and lack of active leisure time. We usually don’t think about the consequences until we see their obvious manifestations. Early wrinkles, facial swelling, sagging skin and a few extra pounds are often not natural age-related changes, but the body’s way of telling you that you are not moving.
We has selected 5 simple stretching exercises that will help relieve muscle tension, improve blood flow, and help rejuvenate your body.
You can do these stretching exercises at home. The ideal time is in the evening when your work day is over.
1. Child’s pose
Exercise improves blood flow to the brain, and body tissues are better oxygenated, which helps prevent premature aging.
Starting Position: Sitting on the floor, pull your legs under you so that your buttocks touch your heels. Lean forward, lie on your stomach on your knees and stretch out your arms. Breathe evenly and deeply. Stay in this position as long as possible.
2. Mermaid Exercise
The exercise helps to reduce the volume of waist, making the body more fit.
Starting position: Sitting on the floor, pull your legs under you and move them to the left. The left hand holds the ankles, the right hand is on the floor, palm down. The back is straight.
Pull your right arm up, then slowly tilt it over your head to the left. When you feel maximum muscle tension on your right side, hold for 10-20 seconds. Then return to starting position. Repeat 2 times for one side, then do the same for the other side.
3. Leaning forward while sitting
With regular practice, posture improves, stooping and back tension are eliminated.
Starting position: Sitting on the floor, straighten your legs and try to keep your back straight.
Stretch your arms up and slowly begin to stretch your body forward, trying to bend as low as possible while keeping your legs straight. Try to wrap your hands around your feet. If you can’t reach them, use a small towel to cover your feet. Bend as low as you can and stay in this position as long as you can. It is normal to feel tension in this position, but you should not bend over because of the pain.
4. Spins with feet in prone position
This exercise helps burn excess fat around the waist and strengthens the abdominal muscles, making you look slimmer.
Starting Position: Lying on your back, bend your knees, pull up so that your hips are perpendicular to the floor. Press your hands palms down on the floor.
Read: 18 Exercises That Show You Exactly What Muscles You Are Stretching
Slowly turn both legs to the right and lower them to the floor. At the same time, try to keep your knees together. Lower your legs as far as possible and hold this position for 30 seconds. Then return to starting position and repeat in the opposite direction.
5. Spine Stretch
The exercise improves blood flow to the internal organs, eliminates tightness in the pelvic muscles, making the gait light and graceful.
Starting position: Sit down on the floor with your legs as far apart as possible and your feet apart.
Tilt your head forward and press your chin to the base of your neck. Breathe slowly. Begin to lean forward until your chest reaches the floor. Stop as soon as you feel maximum tension. It is not necessary to do the exercise through pain. Stay in this position as long as you can.
Remember that the key to the effectiveness of these exercises is regularity. The results will surprise you if you get into the habit of exercising 15 minutes a day.
Keep reading: 7 effective yoga exercises to get rid of wrinkles in just 12 minutes