Workout of the Day: 3 Stretching Exercises to Start Your Morning With

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Thought-out movement patterns for a flexible and healthy body.

Try a little mobility workout from German calisthenics coach Alex Lorenz. The exercises are designed to stretch all major muscle groups. You can do this complex as a morning exercise or use it as a little warm-up before training.

1. Stretching the shoulders and squatting

This combination of exercises develops the mobility of the hips, back, ankle and shoulders and perfectly stretches the muscles on the back of the thigh.

• Stand with your feet shoulder-width apart, with your toes slightly turned to the sides. Raise your arms up and straighten them completely.
• Lower yourself into a deep squat, keeping your back straight and spreading your knees to the sides. Hold this position for 5 seconds. Lower yourself only to a level where you can keep your back and arms straight and your heels flat on the floor.
• Straighten up, join straight arms behind your back, interlace your fingers in the lock. Bend and pull your folded arms down towards the floor. If clenched shoulders do not allow you to make this movement, pick up an expander or some kind of belt and perform an incline with it. Hold the position for 5 seconds.
• Repeat the link five times.

2. Stretching in a camel pose with alternating sides

This combination of exercises improves shoulder and back mobility, stretches your abs, hip flexors, shoulders, chest, and lats.

However, if you have back pain or spinal problems, eliminate this stretch altogether or be extremely careful.

• Get down on your knees, place your feet hip-width apart. If it hurts to stand on the floor, place a rolled up rug or towel under your knees.
• Place your right palm on the heel of your right foot, bend in your back, push your hips forward and reach back with your left hand. Make sure that your hips and shoulders do not turn to the side.
• Hold in position for 5 seconds and then switch sides.
• Repeat the link 3-5 times on each side.

3. Lunge bend

This exercise increases the mobility of the hips, back, ankle, shoulders, and stretches the latissimus dorsi and hip flexors.

• Lunge back with your right foot, but do not lower your knee to the floor.
• Keep your back straight, twist your pelvis forward to avoid excessive bending in the lower back. Make sure that the hips are looking clearly forward.
• Raise your right hand above your head and stretch to the left. Place your left hand on your belt.
• Hold the position for 5 seconds, then switch sides and repeat.
• Make the movement 3-5 times in each direction.

Try and write how you feel after a short stretch.