10 Stretching Exercises To Make You As Flexible Like A Cat In Just 4 Weeks
Flexibility plays a more important role in our well-being than we may
realize. Experts believe that good flexibility helps you to achieve better
results in your training, increases mobility and muscle coordination,
reduces muscle pain, and prevents injuries.
Good flexibility also improves blood circulation and it may play an
important role in preventing some serious illnesses, like arthritis,
diabetes, and kidney problems.
For this reason, we offer you ten flexibility exercises to significantly
improve your mobility and elasticity. With these exercises, you will
surely get more agile and strong muscles and joints.
Get ready to work out your whole body and and the results will amaze you
sooner than you think!
We at Bright Side prepared some exercises to help you increase your
flexibility. Do them after your regular workout or a couple of times a
week for 4 weeks and the results will amaze you sooner than you
think.
1- Cat and cow stretching
A cat-cow stretch is great for starting to warm up the spine, also works
the flexibility of the back, neck and shoulders. Get on your hands and
knees. Arch your back slowly, dropping your stomach to the floor and
lifting your head. Pause for a few seconds. Slowly roll your back up like
a cat. Perform 10 repetitions.
2- Back extension stretch
Back extension stretching is great for stretching your back, just make
sure you don’t overextend it. If you feel any pain or discomfort in your
neck, you’ve probably overdone it. Lie on your stomach. Come up on your
elbows keeping your stomach flat on the floor. Then push up with your
hands, in a pseudo push-up position, but keep your hips on the floor. Stay
in the position for 30 seconds and repeat 3 times.
3- Side Angle Stretch
The side angle stretch works several muscles, the spine, groin,
hamstrings and abdominal. Spread your feet about 5 feet apart. Extend your
arms so that they are parallel to the floor. Lean to your right side,
bending your right knee and resting your right elbow on your knee. Extend
your left arm toward the ceiling, keeping a straight line from your left
foot to your left hand. If you can, lower the right hand to the floor
behind the right foot. Hold the position for 30 seconds and repeat on the
other side.
4- Extended puppy stretch
The extended puppy stretch is great for the entire upper body, including
the back, shoulders and arms. Get on all fours keeping your hands under
your shoulders and your knees directly under your hips. Slowly move your
hands forward, lowering your chest to the floor. Keep your arms off the
floor. Hold the position for 30 seconds and slowly return to the starting
position. Now repeat 3 times.
5- Lateral Lunge Stretch
Let’s move on to the legs, starting with this lateral leg stretch. It
works the legs and hips. Start standing, with your feet shoulder-width
apart. Slowly transfer your body weight to your right side. Stride to your
right side. Hold the position for 30 seconds. Perform 3 repetitions on
each side.
6- Sitting Hamstring Stretch
Sit on the floor with both legs stretched out in front of you. Extend
your arms and lean forward, trying to reach as far as possible, keeping
your legs straight. Hold for 30 seconds and repeat 3 times.
7- Seated Straddle Stretch
The seated straddle stretch works to increase flexibility in the inner
and outer legs. Start in a seated position. Stretch your legs out to the
sides as far as you can. Extend arms forward as far as you can. Hold this
position for 30 seconds.
8- The hurdler’s hamstring stretch
This hurdler’s hamstring stretch works the flexibility of the hamstrings
and calves. Sit on the floor with one leg straight. Bend the other leg at
the knee and place the foot near the inside of the opposite thigh. Extend
your arms overhead and lean forward over the straight leg. Maintain this
position for 30 seconds and repeat with the other leg.
9- Seated spinal twist
The seated spinal twist is ideal for increasing flexibility in the
shoulders, chest and spine. Sit on the floor and keep your legs straight.
Bend your right knee and place it over your left leg. Hold the position
for 30 seconds and return to the starting position. Perform the same on
the other side.
10- Bridge stretch
Bridge stretching not only is an effective exercise for the trunk, but it
is also good for stretching the neck, spine, thighs and hips. Lie on your
back with your knees bent. Slowly raise your hips, keeping your shoulders
on the floor and your feet flat. Hold for 30 seconds and repeat 3
times.
Don’t forget to share and tell your friends about a great way to
keep your muscles in tone!
