The 9 Best Stretches To Stay In Shape

Repetitive and proper stretching is also fundamental to stay in shape and reap the benefits that we will mention in this article.

Physical activity undoubtedly has a beneficial effect on both your physical and mental health. We sometimes forget that a good workout should always include some stretching exercises.

The benefits of stretching exercises

1. Improve joint health

Doing stretches on a daily basis helps control muscle loss and improve the strength and flexibility of your tendons. It also promotes joint lubrication, something that can be lost through inactivity and age.

2. Reduce Spasms

Muscle spasms can occur at both younger and older ages. The problem is the result of poor posture or diseases such as osteoarthritis, hernias or protrusions. Stretching is great for preventing spasms.

3. Boost sports performance

Stretching is fundamental for competitive athletes. For some sports, the more flexible you are, the better you perform.

In general, stretching exercises improve your sports performance because it ensures flexible joints and prevents possible injuries.

3. Combating Aging

Stretching exercises can provide more strength and flexibility in older people. Over the years, people lose their strength and flexibility, which significantly reduces the quality of life.

Doing stretching exercises helps to keep the joints healthy and to combat age-related problems.

What are the best stretching exercises?

1. Forward Stretch

Sit on the floor with your legs extended.
Lean your upper body slightly forward, keeping your back straight and your butt on the floor.
You should feel the stretch in your back and the backs of your legs.

2. Hamstring Stretch

Sit back on the floor, use a mat if necessary.

Extend one leg and keep the other bent so that the foot of the bent leg touches the straight leg (a kind of cross-legged sitting with one leg extended).
Keeping your hips straight, lean forward and try to touch the foot of the outstretched leg with your hands.
Hold this position for a few seconds.

3. Glute Stretch

Sit with your legs crossed.
Then bend the top leg (over the bottom) and keep the bottom leg straight.
Keep your hips straight and your body over the bent leg.
You should feel the stretch in the bent leg.

4. Side Stretch

Sit with your legs crossed, raise one arm and bend it toward the other side of your body. Rotate your upper body in the same direction as your arm.

Place your other hand on your waist for some support. Your head should lean toward this shoulder.
Keep your shoulders down.

5. Back Stretch

Place a mat on the floor.
Sit on your heels and stretch the arms forward.
Touch the mat with your arms and hold your head between your arms.
Hold this position for a few seconds and feel the stretch in your back.

6. Dorsal Flexion

Lie face up, with your back on a mat.
Put your hands on your head and lean back, arching your back as you prop your head on the floor.

7. Neck Stretch

Sit on the floor with your legs crossed.
Raise your hands above your head with your fingers interlaced and, keeping your chin and chest apart, bend your head forward.

You should feel the stretch in the back of your neck.

8. Quadriceps Stretch

Sit and bend one leg forward so that it forms a right angle.
Bend the other leg back on a mat or pillow.
Take the foot of the leg that is bent back and try to bring it gently towards the buttocks.
You will feel the stretch without any tension.

9. Side Neck Stretch

Sit on your buttocks with your legs crossed.
Place your right hand on your left ear and move your head toward the right.
Hold this position until you feel your neck muscles are stretched enough, then do the same exercise for the opposite side.