What are the best stretches and exercises to improve posture?
The 9 best stretches to be in shape
If you are one of the people who stay in the same position for a long time because of your work, it is very important that you do stretching frequently so that your muscles stay strong.Physical activity brings many benefits to the body, both physically and mentally.
Often, we practice different cardiovascular or strength exercises, forgetting that any good sporting session should include stretching .
Periodically performing stretching exercises, correctly, is one of the keys to staying in shape , and to receiving important benefits, as we will demonstrate in this article.
Improve joint health
Performing stretching exercises every day helps us control the loss of muscle mass and improves the strength, but also the flexibility, of our tendons.
In addition, stretching improves the lubrication capacity of the joints , a faculty that can be lost with a long period of inactivity, or simply with age.
Muscle contractures can occur at any age.
This problem is mainly due to bad postures or diseases such as osteoarthritis , herniated discs or protrusions.
Stretching exercises are ideal for preventing these contractures.
Reduce pain due to poor posture
When a person spends a long time standing, some of their muscles become stronger and more resistant. However, other muscles weaken, and lose strength and strength.
It is therefore very important to perform stretching exercises frequently, especially when you have to adopt the same posture for several hours.
Increase sport performance
Stretching exercises are essential for high level athletes. In some sports, flexibility is directly related to good sport performance.
In general, stretches help to improve athletic performance, as they stimulate joint mobility and prevent possible injuries.
Stretching exercises improve strength and flexibility in older people .
With the passage of time, we lose our strength and our physical flexibility, which can significantly reduce our quality of life.
Frequent stretching exercises help maintain the health of our joints, and avoid the pains of old age.
What are the best stretching exercises?
Stretching forward: legs stretched out, tilt forward, keeping your back straight and the ischions (one of the three bones that make up the pelvis) resting on the ground.
You must feel that the entire musculature of your back and the back of your legs is stretching.
Stretching the hamstrings: Sitting, stretch one of your legs to the floor, then bend the other so that your foot is leaning against your outstretched leg.
Align your hips well, tilt the body forward and try to catch the foot of your strained leg. Hold for a few seconds.
The stretching of the buttocks: put one leg in front of the other, then bend it to stretch the leg left behind.
Your hips should be perfectly aligned, and the weight of the body should be on the bent leg. The stretch should also be felt on the flexed leg.
Stretching the sidewall: sit, cross your legs, then raise one arm and, at the same time, flex the opposite side of your body.
The other arm should be used as support and the head should be inclined towards the shoulder. The shoulders should be kept in a low position.
Stretching your back: Put a good mat on the floor, then put both your knees on the ground, and stretch your arms forward, so that your head remains in your arms. Hold for a few seconds, and you will feel the full stretch of your back.
Back extension: lie on your back, place your back against a floor mat, put your hands on your head and tilt back, resting your head on the floor.
Posterior stretching of the neck: sitting on the floor, legs crossed, interlacing the fingers of your hands behind your head. Keep a reasonable distance between your chin and your chest while lowering your head, stretching the back of your neck.
Quadriceps stretching: bend one leg forward so that it forms a right angle. Position the other leg toward the back, and flex it as well by placing it on a carpet or cushion.
Catch the foot of the leg positioned backwards, and try to bring it gently to your buttocks. You will feel your muscles stretch without any tension.
Lateral stretching of the neck: sit on your ischions, with your legs crossed, catch with one of your hands your opposite ear, and stretch your head towards this side.
Hold this position until you feel that your neck is stretching. Then, do the same exercise on the other side.