It’s no big secret that we all move very little, thanks to an office job! Especially in everyday situations, we quickly notice that our mobility suffers. For example, when we bend down, when we tie our shoes or when we look over our shoulders in the car, we notice: It used to be easier! In addition to limited range of motion, muscle shortening and soreness can also be signs of clumsiness. To prevent it and return to the old mobility, we present you the best stretching exercises that stretch your muscles, relieve tension and help you become more flexible:
These 4 exercises will improve your mobility
1. Cat and cow for the back
The back in particular often suffers from a lack of mobility, which is often noticeable through tight and shortened muscles.
And this is how the cat and cow exercise works:
- You are on your mat on all fours.
- Pull your navel in, pull your chin toward your chest, and tilt your pelvis toward the ceiling. Move your spine up, similar to a cat’s hump.
- On your next inhalation, lower your spine and arch your back. Pull your shoulder blades back and look forward.
Switch between cat and cow about five times.
2. Downward facing dog for the whole body
Yogis know this exercise, with which you can wonderfully stretch your entire body in a beneficial way.
And so goes the downward facing dog:
- Get on all fours, plant your feet, and push your buttocks up. Actively push your heels down and bring them to the ground as far as possible. If you feel too much stretch in the back of your legs, bend your knees a bit.
- Actively spread your shoulder blades apart while looking between your feet.
Hold the position for about 5-10 breaths.
3. Hip flexor lunge
People who spend a lot of time sitting often suffer from a shortened hip flexor. This is often noted through tension and pain in the neck, back, hips, and buttocks. Using lunges is an efficient way to stretch your hip flexors.
Here’s how to do proper lunges:
- Stand up straight. Take a big step forward and plant your leg.
- Squat down deeply and support your back leg, the back of your foot is on the floor. The angle between the bent front leg should be about 90 degrees.
- The upper part of the body is erect and the back is straight.
Hold the position for about 30 seconds, then switch sides. A total of 3 passes.
4. Shoulder exercise for posture and upper body.
For this exercise you need a small tool, for example a towel. Advantage: Exercise not only improves your mobility, but also strengthens your posture.
This is how the towel shoulder exercise works:
- Stand up on a mat. Your legs are hip-width apart.
- Take the towel in both hands and hold it loosely in front of you.
- Now bring tension to the towel and, with your arms outstretched, bring it over your head, as far as possible.
- Hold the position for a few seconds before bringing your arms and towel back.
About 10 repetitions. Important: Throughout the exercise, tense the abdomen and try to avoid arching the back.