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5 Ways to Become More Flexible With Very Little Effort
2020-06-16 08:26:44

5 Ways to Become More Flexible With Very Little Effort

Here is some relevant information to know about me as we embark on this narrative journey together:

1. I want my muscles to feel less like rubber bands pulled uncomfortably taut and more like supple lengths of bubblegum.

2. I’m lazy! And the effort of waking up early to go to the gym in the morning feels arduous as is, much less waking up even earlier to thoroughly stretch before or after.

Below are 5 stretches advises to do once a day to improve overall flexibility. Try holding each one for 2 to 3 seconds and repeating 10 to 12 times.



#1: A Calf Stretch That Doubles as Toe-Tapping Practice

Calf-stretching protocol resonates with me both spiritually and emotionally because you can do it lying down, so it’s basically a nap with productivity built in. All you have to do is loop a band (or a jump rope or belt) around the ball of one of your feet and point and flex for 2 to 3 seconds each time. Rinse and repeat on the other leg. Don’t fall asleep!

 

#2: A Quadratus Lumborum Stretch That’s Particularly Good for Desk Workers

The “Quadratus Lumborum” is a muscle located in your lower back (though technically it’s a super-deep abdominal muscle). It helps support good posture and stabilize your spine, and it’s really important to stretch because it often takes over when your hips are tight, which is common for people who sit at a desk all day.

For this stretch, find a chair or flat surface to sit on where you can place both feet on the floor, put your hands behind your head, rotate your spine to one side, and bend down at an angle with your elbow moving toward your knee. After holding for 2 to 3 seconds, sit back up and repeat the same steps on the other side.


#3: A Quad Stretch That Can Help Your Posture

Stretching your quads can help with back pain, knee pain, and all around posture–not to mention enhancing your performance while working out. This stretch can be done lying down or standing up, depending on your preference and where you are. Grab hold of one of your ankles and bend your knee until you feel a stretch in the front of your thigh. Make sure you aren’t arching your back (it helps to deliberately hold your ab muscles in and push your hips forward. Hold the stretch for 2 to 3 seconds before releasing slightly and doing it again. Repeat 10 to 12 times and then switch legs.

 

 #4: A Hamstring Stretch That Does More Than Just Stretch Your Hamstrings

The hamstring plays a big role with a lot of other things in the body, It can affect your back, your legs, and, of course, knees.”

Just like the calf stretch, you can and should do this one lying down. Once you’re situated, begin by encircling the rope around the *middle* of one of your feet and raising your leg up as far as you need to go in order to feel a stretch, hold for 2 to 3 seconds, lower it, and repeat 10 to 12 times. Then do the same thing with the other leg.

 

#5: A Neck Stretch You Can Do Anywhere and Everywhere

Stretching your neck extensor muscles regularly is a gift you can give not only to yourself but also apparently to your upper back and all the muscles that run down your spine.

To do so effectively, find a seat where you can put your feet on the ground, place your hands behind your head, and use them to gently guide your head up and down, holding the stretch for 2 to 3 seconds each time.

 

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