Everybody knows the moment when the stretching is best to do, so it can be getting out of bed in the morning, right after a long run or during a long flight. The results are always pleasant for you, it will make you feeling better.
What are the benefits of stretching? It relieves tension throughout the body, wakes up your muscles, and make you feel oh-so-good.
In addition, according to Lisa Wheeler, vice president of fitness programming for Daily Burn, the stretching helps when the muscles around the joint aren’t flexible and it’s difficult for you to move efficiently.
For this purpose here are developed 15 lengthening and strengthening stretches to do daily, which is the best way to do a dynamic warm-up before a workout and static holds after exercise. You should be focused on deep breathing and you’ll experience some mental stress relief, too.
Here are 15 Stretches to Relieve Tension Now
- Downward Dog
This exercise targets your hip and shoulder mobility when you are stretching your hamstrings, muscles in your mid-back and shoulders).
Instructions: Beginning in plank position with shoulders directly over wrists, push your hips up toward the ceiling (forming a triangle with your body). Your head should be between your arms and legs straighten as much as possible. Reaching your heels toward the ground, spread your fingers and distribute your body weight evenly through the feet and hands.
Continuously move between starting position and downward dog.
- Side Oblique Stretch
It stretches your hips, lats and obliques.
Instructions: Standing with feet a little wider than hip-distance apart, lift right arm overhead with your palm facing inward, reaching and leaning toward the left side. Hold for eight seconds, then switch sides.
- Crescent Pose
This high lunge engages your hip flexors, abs and chest with.
Instructions: Standing with your feet staggered (right in front and left behind you), bend your front knee to create a 90-degree angle, keeping your left leg straight. Raising your arms up in the air by your ears (palms facing inward), raise your chest up as you are pressing your back hip forward. Lowering your lunge as exhale and hold for eight seconds, then switch sides.
- Child’s Pose
This one of the most calming postures that works well for recovery, too. It targets your low back, shoulders, and lats.
Instructions: Begin on all fours on an exercise mat or on the ground. Push your hips back, from your hands and knees, until your butt rests on your heels, looking at the floor and keeping your arms straight
- Single Leg Stretch
For more flexibility in your hamstrings, it is an excellent stretch and plus you’ll also work your core.
Instructions: Lying on your back, raise legs toward the ceiling. Lowering left leg toward the floor as pull the right leg toward your face. Holding the back of your raised leg lift your shoulders off the mat. Your legs should be as straight as possible and toes pointed. Hold 10 seconds, then switch sides.
- Figure 4
This is an appropriate stretch for runners because it alleviates glutes and the tightness.
Instructions: Sitting on a mat with your legs extended in front of you, place your hands behind you. Raise your right, placing your ankle on your left leg, just above the knee. Bend your bottom leg toward, slowly, until you feel a stretch in the other leg and outer hip. Straightening your back, roll your shoulders down and push out your chest. Hold 10 seconds then switch sides.
This stretch will encourage more mobility in your spine and blood flow.
Instructions: Begin on all fours on an exercise mat, with knees in line with hips and wrists in line with shoulders. Rounding your back, look toward the floor and tuck your pelvis, while you are scooping your abs upward.
Stabilize the cat stretch with a cow, which targets your abs and chest muscles.
Instructions: Begin on all fours on an exercise mat, with knees in line with hips and wrists in line with shoulders. Arching your back, stick your chest out and look slightly upward.
- Sumo Squat Twist
This stretch is releasing tension in your spine, specifically your upper- to mid-back, and at the same time your shoulders.
Instructions: Standing with feet wide, toes pointed outward about 45 degrees, place your hands just above your knees. Bending your knees, lean forward to form right angles. Bring right shoulder toward the floor as you look over your left shoulder. Keeping your hips aligned and arms as straight, twist further on each exhale. Hold for 10 seconds, then switch sides.
- Tiny Fencer Stretch
It relaxes up your lower half (your inner thighs and hip flexors) and improves ankle mobility.
Instructions: Kneeling with both legs on an exercise mat, step the left foot out to the side, knee bent, toes facing out and heel in line with the right knee. Opening arms on a diagonal, press your forearm into inner thigh. Hold for 10 seconds, then switch.
- Half Kneeling Twist
This stretch is excellent for offsetting a day of sitting because it stretches your chest muscles, hips and obliques.
Instructions: From a kneeling position, step right foot out to the side, with knee bent, heel in line with left knee and toes facing out. Placing the hand opposite of your front knee on the mat in front of you, twist your upper body as you reach your other arm up toward the ceiling. Hold for 10 seconds, then switch sides.
- Crab Reach
This move sends tension flying — from your obliques and hip flexors to your upper- and mid-back.
Instructions: Sitting with feet flat on the floor, hip-distance apart, place your hands down (six inches) behind your hips. Bring left arm toward your chest, then lift your hips to tabletop and reach the arm over your head. Pressing into your feet, rotate through your torso and look down at your right hand. Hold for 10 seconds, then switch sides.
- Lying Hug Stretch
It’s the perfect stretch for relieving tension in your low back.
Instructions: Lying on your back on an exercise mat, tuck your knees toward your chest, grabbing your calves and rolling your head up to meet your knees.
- Side Lunge Stretch
It reliefs your inner thighs.
Instructions: Standing with feet a little wider than hip-distance, toes pointing slightly outward, bend left knee, pushing your butt back and leaning forward slightly. Keeping your back straight, touch the floor with fingertips of your right hand. Hold for 10 seconds, then switch sides.
This stretch increases mobility in your hip flexors and glutes.
Instructions: Start in downward dog or plank position. Lift right leg and place that knee next to the corresponding wrist, while the left leg should stay straight behind you, with your toes resting on the floor. Staying upright and moving your hands out in front of you, lean forward with a flat back to anchor you to the floor. Hold for 10 seconds, then switch sides.
Original Article: www.health.com