9 Stretching Exercises That Replace a Visit to the Masseuse

When we put together a new workout series at the gym, we rarely include the stretching exercises. By doing this, in addition to impairing our flexibility, we fail to work on our emotional state and run some risk of suffering serious injuries. Stretching the body is not just important for those who do sports; it is also essential for those who spend many hours a day sitting in front of a computer, for example. The ideal is to stretch the body daily, regardless of the physical activity we perform.

O awesome.club created a program with 9 exercises that help relieve tension in the neck, waist and back. And you will only need 10 minutes and a mat to perform them.

this exercise stretches the sternocleidomastoid muscle — the lateral part of the spine.

Keep your back straight and relax your upper body. Slowly turn your head to the right so that your chin is at shoulder level, parallel to the floor; In this position, tilt your head towards your right shoulder and remain there for 30 seconds; Repeat the process on the other side. For best results, hold the back of your head with your hand.

Stretching the back of the neck and upper back helps to work the trapezius and neck muscle.

Sit on the floor or on a chair and keep your back straight; Bend your elbows and place your palms on the back of your neck. In this position, bring your chin to your chest; Hold the pose for 30 seconds and then raise your head slightly without releasing your hands. To increase the intensity, lightly press the base of your hand against your head.

The posture of the eagle stretches the deltoid and trapezius muscles.

First, stretch your arms out to the sides; then cross them in front of you so that your fingers point up and your left elbow is on top of your right; If you can’t put your hands together like in the picture, place your right hand on your left shoulder and your left hand on your right. Elbows should be parallel to the floor. Also, bring your chin to your chest; Stay in this position for 30 seconds and repeat the process, changing the position of your arms.

The “90 by 90” Stretch improves the functioning of the deltoid muscles and the pectoralis major.

It must be performed on a doorframe. Support your hands on the side so that your elbows form a 90° angle. The angle between the shoulder and the body should also be straight; Keep your back straight and step forward with one foot. With your arms and legs fixed, lean your body forward; Hold this pose for 20 to 30 seconds. Do 2 to 3 repetitions.

With this stretch you work your back, trapezius and triceps.

Raise your right arm over your head. Bend your elbow and place your hand on your upper back; Place your left hand over your right elbow and press down slightly to the left. Then, lean your body to the left, but be careful not to lean your body forward or backward; Stay in this position for 20 to 30 seconds; then carry out the same process on the other side.

The “butterfly wings” stretch helps to work the latissimus dorsi muscle and the pectoralis major muscle.

Place your palms on your shoulders—left on your left shoulder and right on your right. Lightly bring your elbows back, as if trying to bring them together, until you feel that your upper back is stretching; Stay in this position for 5 to 10 seconds; Then bring your elbows forward, as if trying to bring them together. Stay in this position for 5 to 10 seconds as well.

Stretching in a sitting position (o) helps work the latissimus dorsi, abdomen and leg muscles.

Perform the exercise leaning against a wall. Support your entire back and slowly begin to slide down, until your knees are at a 90° angle — or closer to it; Hold the position for 10 seconds and return to the starting position. Do 8 to 12 repetitions.

The stretch with twist works the latissimus dorsi muscle and the muscles of the side of the body.

Sit on a chair or bench and press your feet into the floor. Rotate your upper body to the right and keep your hips still and your back straight. Place your hands behind your head; You can place your left hand on your right knee and vice versa. Leave the body fixed in this position for 10 seconds and repeat the exercise on the other side. Do 3 to 5 repetitions.

The “Superman” Stretch also works the latissimus dorsi muscle.

Lie on your stomach and stretch your arms in front of you. Raise your arms and legs at the same time, about 15 centimeters off the floor; Try squeezing your abdomen inwards, separating your belly button from the floor, to work other muscle groups; Keep the entire body stretched and straight. Stay in this position for 2 seconds and return to the starting position. Do 10 reps.

This exercise program is suitable for those who don’t have much free time. Because it helps to strengthen the lumbar and pectoral area, the spine and cervical. They do not require prior physical preparation and can be done on any flat, hard surface. In addition, they help relieve back pain and should be performed daily.

What kind of stretching exercises do you do? Which of these will you include in your routine? Leave a comment.