5 stages of stretching for improved flexibility

After a prolonged day during office, that concerned zero some-more than sitting on a chair in front of a mechanism for hours together, pain a revoke back, hips and knee could be an bland thing for you. And, it is firm to occur since you’re gradually losing coherence in your leg and behind muscles due to miss of earthy activity. If this continues, shortly we would strech a theatre where your operation of suit will reduce, and you’ll be some-more disposed to injuries and conditions like chronic revoke back and sciatica pain. If we wish to equivocate these problems, all we need to do is follow these 5 stages of stretching each day after we go home from work or before we start your day during work.

 

Stage one: Inner thigh widen or side thrust stretch

• While you’re station with feet shoulder breadth apart, solemnly hook your knees and revoke your physique to lay such that your shoulders reason your knees.


• Now slowly, pull your right feet outside, sideways. If you’re not during all flexible, primarily we will not be means to keep your heels on a building and strech this theatre (as shown in a figure) though don’t give up.


• This is theatre one. It stretches your middle thighs and groin muscles. It also assistance your spine straighten.


• Hold this position for 10-20 seconds.

 

Stage two: Forward thrust stretch

• From theatre one, gripping a right feet extended sideways, solemnly spin your physique and face a left with a assistance of your left feet and reach the thrust position. Here’s a ideal approach to do a lunge.


• Ensure your left feet is prosaic on a building and we are lunging to your left while your right feet is extended behind you.


• Initially, we can support yourself by fixation your palms on a building (as shown in a figure) though as we use this pose you should be means to lift your physique adult gripping your behind true with your arms lifted above your head.


• This is theatre two. It stretches your hamstrings and behind muscles.


• Hold this position for 10-20 seconds.

 

Stage three: Lunge quadriceps stretch

• From theatre two, solemnly place your palms on a floor, hook your right knee and rest your leg on the building (as shown in a figure) Note that your left feet doesn’t pierce and is still ancillary your weight firmly.


• Now, hook a right knee to reason a feet with your right palm while you’re still confronting in a front. Try to touch a heel of your feet to your buttock.


• This is theatre three. It will stretch your muscles in a thighs.


• Hold this position for 10-20 seconds.

 

Stage four: Spiderman thrust stretch

• From theatre three, solemnly recover your right feet to rest it behind on a building and place your palms on a building in front of we subsequent your left foot.


• Now, revoke your top physique as we place your elbows on a floor, gripping a right feet extended behind you. Your left feet should be outward your arms.


• This is theatre four. It stretches your middle thighs, side muscles as good as groin muscles.


• Hold this position for 10-20 seconds

Stage five: Warrior pose

• From theatre four, solemnly lift your top physique gripping a palms on a floor.


• Tuck your toes of a right foot in and lift a knee off a building to extend it (as in theatre two).


• With a assistance of left feet support, pull yourself adult directly into a soldier pose.


• Raise your arms to your sides.


• Hold this position for 10-20 seconds.

You can also try these stretching exercises to urge flexibility.

Image source: Getty image

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5 stages of stretching for improved flexibility