You will feel like a new person with these 8 stretches

Nowadays more and more people make the decision to start leading a healthy life. They stick to a healthy diet and perform daily exercises. But very often people neglect important things like stretching. And that’s a big mistake.

Stretching helps us prepare our muscles for more serious exercises and relax them after training.

This way our body can have a rest. It can also prevent pain in the muscles after the exercises. So, we should pay attention to this routine.

Today we have a really great workout which consists of 10 stretches. They will work almost like a massage for relaxing your body. Performing them regularly will also tone your muscles and you will feel much better.

Since all the stretches are rather simple you can even practice them at home. So, try our workout and you won’t regret it!

#1. Bow Pose

– From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.

– The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.

#2. Standing Press Ups

– Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.

– Keeping a tight core, slowly lower your chest towards the wall.

– Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.

#3. Camel Pose

– From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth.

– The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened.

– The tailbone is tucked under but the hips do not puff forward.

#4. Cat Pose

– From Box, shift some weight to the palms. The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine.

– The crown of the head is towards the earth and the neck is relaxed. The gaze is between the arms towards the belly.

#5. Extended Child’s Pose (2)

– From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms are by the side body and the fingers are relaxed.

– The forehead rest softly onto the earth. The gaze is down and inward.

#6. Foam Roller Quadriceps Stretch

– Place a foam roller on the ground and lay on top of it so that the foam roller is supporting your quadriceps (upper part of the leg). Brace your upper body with your elbows.

– Make sure that the foam roller is positioned near the bottom of the muscle towards the knees but NOT on the knee. You will work your way up towards your hips from here.

– Slowly move yourself forward allowing your quadriceps to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.

#7. Foam Roller Upper Back Stretch

– Sit on the ground and place a foam roller directly behind your lower back. Bend your knees and place your arms across your chest. Bring your feet to hip-width and allow them to support you as you carefully lean back and on to the foam roller.

– Move your body down on the foam roller until it reaches your upper back. Brace your core and begin by slowly rolling your body up 2 to 3 inches.

– Pause and slowly roll the opposite way. Be sure to roll out at different levels on your upper back.

#8. Calves Stretch

– Sit on the ground and position a foam roller underneath your calves. Make sure that you begin towards the top of the muscle, near the knee.

– Place your hands behind you and lift yourself off the ground.

– Slowly move yourself forward allowing your calves to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.