10 Stretching Exercises to Get Super Flexibility in a Month

Flexibility plays a more important role than we can imagine in our well-being. Experts guarantee that good stretching helps to obtain better results during exercises and increases mobility and muscle coordination, reducing pain and preventing injuries. In addition, it improves blood circulation and can play an important role in preventing some serious diseases such as arthritis, diabetes and kidney problems.

O awesome.club prepared for you some exercises that will help you increase flexibility. Do them after your usual workout or a few times a week for a month and you’ll notice that the results won’t take long to appear.

A “cat-cow” stretch is great for starting to warm up your spine, as well as improve the flexibility of the back, neck and shoulders.

Get on your hands and knees. Arch your back slowly, bringing your abdomen closer to the floor and lift your head. Stay like that for a few seconds. Slowly curve your back like a cat. Repeat 10 times.

Stretching to “blow your back” is great for stretching this area. Just make sure you don’t go over your limits. If you experience any pain or discomfort in your neck, it is likely that you have overdone it.

Lie on your stomach. Support yourself on your elbows, keeping your abdomen and hip bones in contact with the floor. Then straighten your arms in a position similar to when you do push-ups, but keep your hips on the floor. Stay in this position for 30 seconds. Repeat three times.

The bridge stretch is not only an effective exercise for the abs, but it is also great for stretch the neck, spine, thighs and hips.

Lie on your back with your knees bent. Very slowly, lift your hips up, keeping your shoulders and feet flat on the floor. Remain in this position for 30 seconds. Repeat three times.

The side stretch works muscles in the spine, groin, hamstring and abdomen.

Place your feet about five feet apart. Stretch your arms on both sides parallel to the floor. Lean to the right, bending your knee on that side and resting your right elbow on your knee. Extend your left arm above your head, keeping a straight line from your left foot to your left hand. If possible, lower your right hand to the floor in front of your right foot. Hold this pose for 30 seconds. Repeat to the other side.

The “extended dog” stretch is great for the entire upper body, including the back, shoulders and arms.

Get on all fours, keeping your hands shoulder-width apart and your knees hip-distance apart. Slowly slide your hands forward, lowering your chest towards the floor. Keep your arms straight without touching the floor. Stay in this position for 30 seconds and slowly return to the starting position. Repeat three times.

Now it’s time to work the lower body, starting with this one. side stretch of legs and hips.

Start by standing with your feet about twice shoulder-width apart. Slowly bring your body weight to the right side. Make the move to the right side. Stay in this position for 30 seconds. Repeat three times on each side.

note: avoid leaning forward and don’t let your knees go over your toes.

We continue to work on legsnow with this simple hamstring stretch.

Sit on the floor with both legs stretched out in front of you. Extend your arms and lean forward, trying to get as far as you can, keeping your legs straight. Stay in this position for 30 seconds. Repeat three times.

Note: If you have lower back pain, be careful with this movement and avoid any discomfort in your back area.

Stretching the tendon improves the flexibility of the hamstrings and calves.

Sit on the floor with one leg straight. Bend the other leg at the knee and place the foot close to the opposite inner thigh. Extend your arms toward your feet and lean forward on your straight leg. Hold the position for 30 seconds. Repeat with the other leg.

Stretching while sitting with your legs apart helps increase flexibility in both inner and outer sides of the legs.

Start in a sitting position. Stretch your legs to both sides as far as you can. Extend your arms forward as far as you can. Hold this position for 30 seconds.

Spine twist is ideal for increasing flexibility in shoulders, pectorals and spine.

Sit on the floor and keep your legs straight. Bend your right knee and place it over your left leg. Stay in this position for 30 seconds and return to the starting position. Repeat to the other side.

Is stretching part of your training routine? Tell us about your experience.