Suffering from knee and back pain? Well, the recent work-from-home schedule has made us all restricted to chair for hours. And we have been reduced to nothing, but a banana-shaped slug.
But there are certain mobility exercises that can help you gain the flexibility of your joints.
Flexibility (1) refers to the ability of joints to move through a full range of motion without any pain.
Try these exercises to enhance your flexibility and function, improving your performance in your day-to-day life.
1. Triceps stretch
Kneel on the ground or stand straight. The feet should be hip-width apart when standing. Extend your arms overhead. Bend your right elbow and with your right hand, touch the top middle of your back. Grasp your right elbow with your left arm. Pull your right elbow and stretch towards your head. This should be repeated by switching your arms.
Sit straight on the floor with your soles facing each other. Hold your feet and stretch your abs. Lower your body towards the feed and press your knees towards the floor. Hold this position for 30 seconds to 1 minute. Gently return to the normal position.
3. Lunging stretch
Kneel on the floor with your right knee bent in 90 degrees ground in front of you. Your left leg should be flat on the ground. Now stretch your left hip and squeeze your butt. Hold the position and repeat with another side.
4. Knee to chest stretch
Lie on your back with legs straight. Pull your right knee into your chest and left leg straight. Pull the knee as much as you can, until you feel a sharp stretch on your glutes and thighs.
Hold the position and repeat with another side.
5. Lying Quad stretch
Lie on either side. Keep your bottom leg straight and bend your top knee till your foot touches your buttocks. You can use your hands while stretching and pull them. Hold this position for a minute and repeat by laying on another side.
6. Spinal twist stretch.
Kneel on the floor with your right knee bent in 90 degrees ground in front of you. Your left leg should be flat on the ground. Now stretch your left hip. This is a lunge. Place your right hand on the floor and twist your upper body in the opposite direction and stretch your left hand in the air. Look towards the ceiling. Hold this for 30 seconds-1 minute.
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