7 exos easy to gain flexibility

7 exos easy to gain flexibility

This small routine, accessible to all, not only relaxes the body but also helps to eliminate accumulated tension. Discover 7 exos to do at home to be more flexible!

Exo n ° 1: Relax trapezes

Seated, arms crossed. Inhale through your nose, bringing your hands behind your ears to open the ribcage. Bring your elbows in front of you, wrap the cervicals, bringing your chin to your chest. To do for 30 seconds.

Exo # 2: Unlock the size

Standing, feet slightly wider than the width of the pelvis. Put the weight of the body on the right leg, tip of the foot turned outward. With the hands resting on the left thigh, tilt the bust to the left, right arm above the head, in alignment with the hip and leg. Change your legs, and start again.

Exo # 3: Lengthening the spine

Standing, facing a chair or washbasin, hands resting on it. Back off the feet approximately 50 cm and pull the glutes back, without moving the back and legs. Buttocks are a little higher on the heels. Release after 30 sec.

Exo # 4: Soften the back of the thighs

Right foot on the floor and heel of the left foot on a chair. Lean forward slightly, bringing the tip of your left foot back to your face. Hold the posture for 30 seconds, then change feet.

Exo # 5: Stretch the glutes

Sitting on the edge of a chair, the right foot flat on the floor, the left on the right knee. Hold the leg with one hand under the thigh and the other on the ankle. Without straining, your back straight, lean forward gently, blowing deeply. Hold for 30 seconds, then release.

Exo n ° 6: Release the lumbar region

Lying on the back, arms crossed, palms facing the sky. Bring both knees to the chest, and then both down one side of the bust, looking towards the opposite side. Hold for 30 seconds, then rotate to the other side.

Exo No. 7: Improve blood circulation

Lying on your back, drop the buttocks about 40 centimeters from a wall. The legs are on the wall. Every 30 seconds, bring the buttocks closer to the wall. To harden the exercise, you can also do it with your legs apart.

The good advice to optimize your session: Make this circuit smoothly, build on the feeling and not the performance. The idea is to appropriate the movement, to go at its own pace, to do good, relax tension and not to force the days when it passes less.