If you always tell yourself, “Next Monday I’m going to the gym” and you end up breaking that promise several times, don’t be discouraged. Especially for you, the trainers have created a series of simple stretches that will keep your muscles in shape and you can do them in the comfort of your own home.
We know that the price of everything we have eaten and sedentary lifestyle is being overweight. That’s why we suggest you get up, stretch and do your body as it should.
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8. Neck stretch
This exercise will restore flexibility to the neck muscles and remove the fat near that area.
How to do that:
Lie on your back and bend your knees. Fold a towel, as shown in the figure above, and place it on the back of your head.
Pull the towel up, trying to stretch your neck. Keep your elbows at your sides to allow you to breathe freely. Take 3 deep breaths and repeat the exercise 3-4 times.
7. Shoulder stretch
The tension in the shoulder area has a negative effect in vision and causes frequent headaches.
How to do that:
Lean with your shoulder against the wall. Bend your arm at the elbow and raise it so that your upper arm is parallel to the ground and your fingers point down.
Turn the body from the wall, avoiding painful sensations. Hold this position for 30 seconds and do the same with the other arm.
6. Arm stretch
This exercise is good for people who have the first signs of sagging skin. also improves blood circulation and increases lymphatic drainage.
How to do that:
Support yourself on a vertical board, such as a post, with your shoulder. Hold the post on the opposite side. Turn your body to feel the muscles in the back of your arm stretch.
Make sure your arm is horizontal and your wrist is in line with your shoulders. Do the exercise for 30 seconds on each side.
5. Back stretch
Tight muscles in the thoracic spine area do not allow you to breathe freely and can cause difficulty breathing. To do this stretch, you need a special yoga pad or thick blanket.
How to do that:
Lie on your stomach, raise your shoulders and cross your arms under your chest. Lay your forehead on the blanket. Stretch to the side with your fingers, but not too far.
Close your eyes and take 8 deep breaths. She repeats this exercise again, placing her forearm on top this time, after a little rest.
4. Belly stretch
This exercise prevents the appearance of fat in the waist.
How to do that:
Squat down and put one leg out to the side. Support yourself on your hand and stretch your other hand away from your legs. Breathe normally and hold this position for 30 to 40 seconds, then repeat on the opposite side.
3. Glute stretch
This exercise is necessary for those who drive a car or spend all day at a table. It can help tone the skin on the hips and fight cellulite.
How to do that:
Get into a lunge so your knee is under your chest. Bend the other leg and place your foot on the wall. If you do it right, you’ll feel the stretch in the front of your hips. Hold this position for 30 seconds and repeat with the other leg.
2. Hip stretch
This exercise can help eliminate swelling and pain caused by a sedentary lifestyle.
How to do that:
Bring your knees up to your face and cross your ankles. Take your feet with your hands. Keep your back round and try to reach your legs with your nose, but without hyperextension.
Hold for 30 seconds, cross your ankles to the other side, and repeat the exercise.
1. Shin Stretch
This exercise eliminates the swelling and pain of walking in high heels.
How to do that:
Lie down on the floor and support yourself on your elbows. Your feet should be under your buttocks. Make sure your back doesn’t hang down and arch your chest up. Hold for 30-40 seconds.
How many times do you stretch your body? Share your favorite stretching exercises in the comments below.
