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These Stretching Exercises Will Make You Flexible Within 4 Weeks

2 min read

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Ever drop your TV remote under the couch and when you bend down to pick it up you almost die from spraining every muscle in your body? That’s when you realize you are not fit enough and not flexible enough. It seems crazy how people and celebrities of your age or older than you can do multiple shows, dance routines, and crazy air flips while you choke yourself to death while picking up a remote. It is really embarrassing and pathetic if we are being honest. All this is the outcome of not getting proper exercise and just sitting around the house all day watching Netflix. If you feel it’s time you get up and get some energy and flexibility back in your body, we have the right exercises listed below just for you.

Why Stretching?

For starters, stretching helps prevent any injury which should be motivation enough. There’s nothing like the pain of a sprained ankle to put a halt on your workout routine and make getting around, in general, more difficult. When you stretch, you also help your joints move through their full range of motion, which helps them to work more effectively. 

Follow the given 10 best stretches to work your whole body, performing each on both sides 1-3 times for 15-30 seconds each, regularly.

  • Quad Stretch
  1. Stand straight and bend one leg back, grabbing the top of that foot.
  2. Bring your foot as close to your butt as possible while keeping your bent knee coordinated with your other knee.
  3. Push your hips forward for an extended stretch.
  4. Hold onto a wall for support if needed and repeat on the other leg.
  • Hamstring Stretch
  1. Stand straight, bending one knee and extending the other out straight in front of you about 6 inches.
  2. Make certain you are bending at the hips and keeping your back straight.
  3. Lower your chest down until you feel a stretch in the back of the stretched leg.
  • Thigh Stretch
  1. Sit up straight on the ground with knees bent and soles of your feet touching each other.
  2. Hold your feet with your hands.
  3. Gently push down on your knees with your elbows to extend the stretch.
  • Hip Stretch
  1. Lie on your back then bend both knees with your feet flat on the floor.
  2. Bring your left knee closer to your chest and bend it at 90 degrees so your calf can cross over your body.
  3. Bring your right knee towards your chest, making contact with the ankle of your left leg.
  4. Wrap your hands around your right leg and pull it closer to your body, extending the stretch.
  • Chest and Shoulder Stretch
  1. Stand up straight or sit on a surface so that both your legs are at a 90-degree angle.
  2. Clasp your hands together behind your back so that your arms are stretched behind you.
  3. Lift both your hands to the ceiling to stretch your chest and shoulders.
  • Upper Back Stretch
  1. Stand up straight or sit on a surface so that both your legs are at a 90-degree angle.
  2. Place one hand on top of the other hand with arms straight in front of you.
  3.  Try to press your arms away from your body.
  • Bicep Stretch
  1. Lift your arms straight out to your sides.
  2. Make a thumbs up with both hands and rotate your thumbs down and then back up until they are pointing to your back.
  1. Raise one arm straight in the air, then bend your elbow so that your forearm is behind your head.
  2. Softly push your bent elbow back with your other hand.
  • Shoulder Stretch
  1. Take one arm and stretch it across your body.
  2. Gently press and pull your stretched arm to deepen the stretch.
  • Side Stretch
  1. Raise your arms straight above you and clasp both your hands together.
  2. Push your hands up and then over to your each side.
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Practice these exercises daily for the amount of time you think will be necessary and beneficial for you. Exercising daily with these stretching exercises can help you gain flexibility in no time and you will feel fresh, energized and younger than you ever did. It is recommended that you do these exercises on a regular basis rather than on a haphazard time table. It helps with getting the desired flexibility and muscle growth. 

Team VOW We aim to create a difference in the life of girls and women!

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