How to stretch to help your body stay flexible

When we are young, our bodies have natural flexibility and stability, and wounds heal quickly and easily. But as we age, we gradually lose flexibility in our muscles, ligaments and tendons, leading to pain and a high risk of injury. Women usually have more endurance than men, but as they age, both degrade equally, although the cause is often due to inactivity.

Stretching helps the body to be flexible

Stretching for at least 10 minutes a day, 3 days a week can also promote blood circulation and improve posture, reduce muscle tension. In addition, can reduce pain, especially prevent back pain.

Here are 5 simple ways to help stretch your bones.

first

Reaching forward

Reaching forward

Stand with all your feet, abs tight, back straight, arms straight towards the ceiling but do not arch your back. Slowly lower your hands down to the floor. Keep your stomach in and bend from the hips, head and arms stretched to the fullest. Don't worry if your hands don't reach the floor, if you find it difficult to bend, bend your knees.

2

Stretch the anterior muscles of the legs

Stretch the anterior muscles of the legs

Stand facing the wall, about 30cm away. Place your right hand on the wall to support your body, lift your right leg behind you, and grab your foot with your left hand. Gently pull your heel to your hip, to stretch the front muscle of your right leg. Hold for about 20 seconds, then repeat with the left leg.

3

Stretch leg muscles

Stretch leg muscles

Stand with both feet, face to the wall, about 60cm away, back and knees straight. Slowly lean forward, with your forehead and hands against the wall. This move helps to stretch the muscles in the area above the knee. Hold the pose for about 20 seconds, then relax and repeat.

4 

Groin stretch

Groin stretch

Squat, put your hands on the floor, stretch your left leg straight back. Keep your right foot on the floor and your chest on your right knee, then slowly shift your weight to your left leg, keeping it straight. Hold the pose for 20 seconds, then repeat, this time extending the right leg.

5

Tendon stretch

Tendon stretch

Person lying on his back with his back touching the floor, bend his knees so that both feet touch the floor, about 15cm apart, then bring his left leg up to his chest, using both hands to hug his thighs, behind his knees. Slowly straighten your left leg, helping to stretch the leg muscles in the back. Hold the pose for 20 seconds, then repeat with the right leg.

David Pac

Update 08 May 2023