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To turn back of doing exercises, A header issue on flexibility, is a stretch on total body improving the better achievements than who do not process a flexibility body. Many people believe that wherever the flexibility of doing exercise went, the more benefits was sure to follow.
Therefore, we should realize that a wonderful flexibility access to the over-and over gains of the process of training, based on an advice of expert. Additional noted more, mobility increases and all combined-muscles, decreasing the pain of muscles and preventing any injuries.
An expression of more pointed-of-its flexibility that it improves either blood circulations or the urgent disease’s prevents such as kidney factors, diabetes and arthritis. In connection of diseases, Bright Side invests some exercises to take you jumping into 4 weeks working to strengthen your flexibility, however, all introduced sessions below, here, is seemed as A Cat Posture. Have you ever been to think why Bright Side mentions just only flexibility poses as a cat, don’t you? I think this doubts will be revealed as the ending written.
Seated hamstring stretch
In sitting stage of facing-down pose, is the first sitting pose from beginning to now, its results to the legs and back with this simple hamstring stretch.
- Sitting on the floor with both straight legs and back
- Mildly folding your back down whereas your straight hands move gradually downwards until your stretch on back feel intense, at that time, your hands stop moving towards
- Holding for 30 seconds.
- Repeating 3 times.
- Noted: You feel pain in back muscles from upper-lower, please should not do this kind of stretch.
Bridge stretch
In bent-knees pose, the bridge stretch is the common type, however, its concentration on using abs muscles to lift your spine up. Hence, to improve the stretching the neck, spine, thighs, and hips.
- Putting your back on the floor with your bent knees,
- Using your forces of feet and abs muscles, shifting your hips up as higher you can,
- Holding firmly your shoulders located on the floor and Keeping your flat feet on floor too,
- Pausing with that pose within 30 seconds and repeating 3 times.
Side angle stretch
In prone to lean space, the side angle stretch also relates to multiple muscles, by contrasts its advantages of some core muscles in the spine, groin, hamstrings, and abs.
- Opening your feet with wide-apart of a medium gap
- Putting your right arms placed on your knees, and leaning your body directed to your right bent knees, noted, the out arms and bent knees are in one side
- By contrasted of your left should straight along with your hands should straight too incase both straight parts in one line
- If possible, putting your right hand lower and lower as you can incase touched the floor backside your right foot
- Holding for 30 seconds
- Keeping an alternative round
Seated straddle stretch
In sitting of stage with expanded-legs at 30-45-60 degrees or more corners, the seated straddle stretch works on entire body to gain the flexibility directed to inner and outer sides of the legs.
- Sitting on the floor with a unit pose, opening your legs in front of you at a corner of over 30 degrees depended on your abilities on your thighs
- Stretching your legs by folded upwards to floor as your extended-touching hands as possible
- Holding for 30 seconds.
Extended puppy stretch
In facedown-creeping stage of mainly emphasis on the all upper body, the extended puppy stretch is included of flexibility of the back, shoulders, and arms.
- Keeping a pose like a cat pose listed above
- Creeping your hands down until your chin touches the floor, pay attention of this stage, keeping your touched-knees on the floor and your butts is facing up the ceiling
- Holding for 30 seconds
- Moving to the started position.
- Repeating 3 times.
Cat-cow stretch
In staple stage, a cat-cow stretch focusing on the spine, is a pose starting the first posture in the stretching exercises on the back, neck, and shoulders flexibilities.
- Getting your hands and knees on like a cat pose,
- Arching your back mildly, taking an exhale breath by dropping your stomach and drawing your shoulders up,
- Keeping your straight hands and not lift your feet
- Pausing for some seconds.
- Taking an inhale breath, coming your back as a staring pose as a cat
- Repeating 10 times.
Side lunge stretch
In prone to lean space, however, with side leg stretch your back should straight and your legs and hips are a core muscles to remain the upper body.
- Standing straight with your shoulder-width apart
- Expanding your feet of double times
- Lifting down by one bent knee and one straight leg with feet touching the floor
- Slowly lower as one bent knee is parallel to the floor and lifted your heels up of bent knee
- Slowly moving your hands to the bent-knees direct, in case your palms touched together
- Holding for 30 seconds.
- Repeating 3 times per side
- Noted: Escaping of fallen down and wrong pose, should not be kept forward-leaning and your bent knee over your toes.
Seated spinal twist
In twisting stage of not rarely important to folding and stretching pose, however, the seated spinal twist is a chance of balancing cause of twisting your waist in case keeping your straight back. Your hamstrings and calves are contributed to the flexibility.
- Sitting on the floor and keeping your back and legs straight in case up-feet of straight legs
- With your bent right hands, your right elbow located on your bent left leg, covering your left straight leg by two thighs touched together
- With your left straight hands with your palms firmly placing to the ground in case shoulders-palms in one line.
- Twisting your spine by using force of all body to twisted towards the left side
- Holding for 30 seconds
- Moving back the starting position.
- Repeating on the other side.
The hurdler hamstring stretch
In sitting pose again, but here, it need a difficulty stretch, the majority of this hurdler hamstring stretch indicates on the hamstrings and calves flexibility.
- Sitting on the floor with one leg straight and its toes facing up,
- Bending another leg in case that feet is under your inner thigh of a straight leg
- Folding your back combined of your straight hands, noted, sliding towards to your palms touched your straight feet
- Holding for 30 seconds.
- Making an alternative round
Back extension stretch
In the moving more stretches, the back extension stretch, stretching your back, is a creeping pose, the total of stretching maybe are affected to your uncomfortable neck, thighs stretch making you feel more intense in your legs. Especially, getting the most powerful arms is a challenge of this type of flexibility stretching. In case you feel pain in your legs, should pay attention of over-stretches.
- Touched your stomach on a mat,
- Creeped up by your palms, shoulders and palms are in one line,
- Keeping straight feet and legs, stretched both parts as much as you can,
- Not lifting your thighs up
- Holding 30 seconds, repeating it on 3 times.
To briefly my written, is a question as mentioned in starting writing, now it is your turn, explaining your opinions about your stretching exercises flexibility as a cat on our recommendation. Surely, after your experience on its postures in 4 weeks, commenting your words to us about your thinking of the flexibility in fitness world.