Stretching has a positive effect on not only our body but also our wellbeing. It is scientifically proven that stretching increase flexibility, release tension and prevent injuries.

When you do regular stretching you will notice an improvement in your posture, your body will look healthier. A correct posture is so important not only for a look but to reduce the pressure on ligaments and muscles. 

Apart from that, stretching release all the accumulated energy and fluids in your body. In addition, it releases brain chemicals that will help you to feel more relaxed and happier. 

Let’s have a look at 10 powerful stretches that you can do on daily basis or whenever you like to maintain your body in a healthy state and increase your wellbeing.

Forward bend

Lean forward with your back straight and put your arms in front of you. Touch the wall or a table, keep your back straight and feel the stretch. Hold for 30 seconds, rest and repeat again one more time.

Arm on the wall

Stand next to the wall, step forward and place your forearm on the wall. It should be a 90degree angle. Gently lean forward to feel the stretch of your chest and shoulder. Hold the position for 30 seconds on each side.

Sphinx pose

Lie on your stomach, place your elbows under your shoulders. Slowly lift your chest up whilst press your pubic bone into the floor.

To make this pose more intense, you can straighten your arms and create a cobra pose. This will create a deep stretch of your back.

One leg forward and bend on the mat

Put your knees on the mat. Take one leg forward with a bended knee and lean forward. Your knee will be under your chest. The other legs keep straight. Breathe in and out and hold for 30s. 

Lunge with twist

Step with your right leg forward and bend your knee. Keep the right angle. Place your arms next to your left leg. Slowly move your left arm towards the sky and breathe. Hold for 30s and then go back. Repeat the same with the other side.

Runner stretch

Perfect for releasing tension of your calve muscles. Bend your right knee and place to the floor. Put your left leg straight in front of you. Slowly bend towards your left leg whilst trying to reach the top of your toes. Hold for 30 seconds and repeat with the other leg. 

Shoulder stretch spine twist

Bend your knees and lean forward with keeping your butt up. Keep your back straight and move your right arm below your left shoulder and hold for 30 seconds. Repeat with the other side.

Elephant torso twist

Sit on the mat, place your right knee over your left leg and slowly twist to the left. Place your straight arm to the left leg and your left arm put behind. Try to reach as far as you can to feel the stretch. Hold for 30 seconds and then switch and do the same on the other side.

Butterfly 

Sit on the ground. Place your leg wide and face your feet. Press your knees down the floor and keep your back straight. Breathe in and out. You can hold for 1 minute.

Cat pose

Go to your knees, place your arms under your shoulders. Inhale when your belly goes down to the floor. Exhale when you raise your belly towards your spine. Repeat this for 1 minute. 

Why is flexibility important?

Increasing the range of motion

Releasing tension on muscles

Prevents injuries

Better posture

Reducing stress

Better blood circulation

Conclusion

It is recommended to make variations of stretching that you can change time by time. After a while of repeating the same stretches our body get used to it. Therefore, you should always challenge your body.

Another way to challenge can be a regular yoga workout. Yoga is great for the body, mind and spirit. Get inspired by how to involve yoga into your regular routine with the article – The Benefits of Yoga.