8 Minute Stretches to Make Your Body Feel Like New

Health experts believe that regular stretching not only increases flexibility, it can also help ease the strain of a contracture, prevent injury during training, and improve blood circulation. So if you want to give your body and mind more life, be sure to do a series of stretching exercises in the morning.

O awesome.club put together a series of eight exercises that can boost your energy level and keep your body awake the rest of the day.

Starting position: stand three feet from the wall, facing it, feet apart.

What to do:

Slowly bend at the waist and place your palms and forearms on the wall in front of you. They should be about shoulder-width apart. Keep your legs straight and slide your arms down the wall. Lower your torso until it is parallel to the floor. Make sure your body is at a 90º angle: one between your legs and your upper body and the other between your upper arms and forearms. Hold the pose for 60 seconds and then return to the starting position.

Result: The Face Down Against the Wall Dog Pose strengthens the arms, stretches the hamstrings and legs. In addition, it contributes to increasing energy and helps to improve the level of confidence.

Starting position: sit on your knees with your toes together under your buttocks with your knees slightly wider than hip-width apart.

What to do:

Keep your glutes over your heels and lean your body forward. Rotate the torso to the left side, place the left shoulder and head on the floor. Stretch your left arm out in front of you with your palm facing up. Stretch your right arm over your head and place your right palm on the floor. Hold this position for 30 seconds; then return to the starting position and repeat the process on the other side.

Results: Twisted Child Pose increases joint mobility and stretches the small muscles located between the ribs. Helps blood circulation and increases lung capacity.

Starting position: sit on the floor with your spine straight and legs crossed.

What to do:

Stretch your right arm out to one side and open your palm as if you are pushing against an imaginary wall. Lower your head to the left side, feeling the stretch. Place your left hand over your head and gently push down. Hold the position for 30 seconds, return to the starting position and repeat the process on the other side.

Results: the side neck stretch works for both the neck and shoulders and strengthens the arms. It is also helpful for those with De Quervain syndrome as it releases tension in the muscles and wrists.

The starting position: sit with your feet hip-width apart.

What to do:

Raise your hips by separating your buttocks from your heels. Open your chest and relax your head back. Place your hands on your heels and hold the pose for 60 seconds. Slowly come back to the starting position.

Results: Camel Pose stretches the hips and activates the gluteal muscles. It also helps prevent lower back, hip and knee pain.

Starting position: lie on your left side and rest your head on your left hand.

What to do🇧🇷

Keeping your left leg straight, bend your right knee and bring your right heel toward your glutes. With your right hand, hold your right foot and increase the stretch, pressing against your butt. Hold the position for 30 seconds, then gently release your foot; turn your body to the other side and repeat the exercise.

Results: this lateral stretch is aimed at working the quadriceps, glutes and shoulders. He is one of the best exercises for those suffering from knee pain.

Starting position: stand with your feet wide apart (as in the picture).

What to do🇧🇷

Keeping your legs and spine straight, lean your body forward and grab your right foot with your right hand. Bend your knees and move your right hand forward about 50-60 cm in front of your right foot. Balance your body on your right leg and right arm, straighten your right leg and at the same time lift your left leg until it is parallel to the floor. Straighten your left leg, rotate your hips upward, and lift your left arm toward the ceiling. Rotate your face and look at your left hand. Hold the pose for 30 seconds and return to the starting position. Repeat with the other leg.

Results: the half moon pose strengthens the legs, buttocks and spine. It helps relieve stress and anxiety and helps eliminate back pain.

Starting position: sit with your legs together and stretched out in front.

What to do🇧🇷

Cross your legs: the right knee should be over the left. Raise your arms, bend your elbows and cross your forearms so that your palms are facing each other. Keep your arms in front of you and hold the pose for 30 seconds. Return to the starting position and repeat the process with your left leg over your right.

Results: The cow-face pose with eagle arms stretches the upper back and shoulders, improves body posture, and lengthens the spine. It helps to relieve stress and improves the level of concentration.

Starting position: do the belly-down dog pose with arms and legs outstretched; Place your palms and feet on the floor, hip-width apart.

What to do🇧🇷

Keep both legs straight and take a big step forward with your left leg. Place your left hand next to your left foot. Stretch your right arm up. Rotate your torso upward and look at your right hand. Hold the pose for 30 seconds and return to the starting position. Repeat the process with the other side.

Results: The Triangle Pose allows you to stretch your hips, hamstrings, and spine. It also helps to stimulate the abdominal organs, improve digestion and relieve possible back pain.

Whenever you do new stretching exercises, be careful not to injure yourself. The ideal is always to talk to a professional, to make sure that the movement is being done correctly.

What do you think of these stretches? Share your opinion in the comments.