A Set of Stretches Every Morning and Evening, Just 15 Minutes, Let You Feel Several Benefits of Stretching Training
For those who have been sitting for a long time, do you feel the pain of waist soreness and stiffness of shoulder and back muscles? For those who have not exercised for a long time, especially those who maintain a static posture such as prolonged sitting or standing, muscles will harden and atrophy, making you more prone to physical diseases.
Prolonged desk work will gradually lead to a hunchback phenomenon, which will also affect your image. Stretching exercises can help us improve the softness of the body, reduce muscle stiffness, promote blood circulation and waste metabolism, and can help you relieve constipation and improve overall health.
In addition, persistent stretching exercises can help you improve your personal appearance, eliminate muscle pain, improve sleep quality, and make your body feel more relaxed. It is particularly suitable for those who sit or stand for long periods. Regular stretching can stretch the meridians, increase muscle elasticity, and help you live a longer and healthier life for people of all ages.
A morning set of stretching exercises can boost your mental energy and improve your work efficiency, while a set of stretching exercises in the evening can improve your sleep quality and accelerate fat burning. Long-term persistence in stretching can help you say goodbye to hunchback and forward-leaning neck symptoms, and your posture will become more beautiful!
With so many benefits of stretching, why not learn it now?
Below, we share a set of stretching exercises, do one in the morning and one in the evening, lasting only 15 minutes, you can do it at home! You only need a yoga mat to start.
Action 1, Butterfly Stretch
Action requirements:
Maintain a sitting position, bend your knees, and bring your knees as close to the ground as possible. Hold for 10 seconds, repeat 5-6 times.
Action 2, W Stretch
Action requirements:
You can do it in a standing or sitting position. Extend your arms diagonally upwards to form a Y shape, then slowly lower them, trying to pull your elbows back as far as possible. From the Y shape to the W shape, feel the stretching of the back muscles. Do 15 repetitions.
Action 3, Leg Stretch
Action requirements:
Bend one leg and keep it at a 90-degree angle, while the other leg is straight. The thigh and calf muscles should be aligned. Hold for 5 seconds, repeat 5-6 times per leg.
Action 4, Arm Stretch
Action requirements:
Bend your arms and place them behind your head, with one hand holding the elbow of the other hand, pulling towards one direction, hold for 5 seconds, do 6 times. This action can relieve muscle stiffness, activate the shoulder and arm joints, and improve flexibility.
Action 5, Calf Stretch
Action requirements:
Stand up, then slowly raise your calves to the back, aligning your thighs and calves. Keep your body upright and maintain stability, hold for 5 seconds, do 5 times on each side.
Action 6, Frog Stretch
Action requirements:
This action can stretch the thigh and abdominal muscles, and improve the flexibility of the body. Beginners should stretch according to their own physical condition, do not force themselves down, stop when reaching the limit, hold for 5-10 seconds, repeat 5 times.
