4 Simple stretching movements, only 5 minutes per day

Stretching has many health benefits. Quoted from Prevention, research shows that stretching can improve balance by helping coordinate smooth muscles. In addition, stretching done every day on a regular basis can relax stiff muscles and joints. That way, your space becomes wider and you avoid pain. No need to linger, you only need to stretch your muscles for five minutes every day.

Types of muscle stretches that can be done for 5 minutes

1. Runner's stretch

Source: Healthline

This muscle stretch is great for the lower body, especially the back of the thighs and hips. You only need to do this by:

1. Stand straight and spread your legs hip-width apart.
2. Place each hand on your hip.
3. Step your left foot backwards.
4. Lower your hips slowly until your left knee touches the floor.
5. Then slowly straighten your right leg and place your hands on the floor.
6. Perform movements for 30 seconds.
7. Repeat for the other side.

2. Bound angle

Source: Healthline

This type of stretch can help reduce tension in the hips and muscles on the inside of the thighs. You can do this by:

1. Sit on the floor with your feet together.
2. Place your hands on your feet.
3. Lean slowly in the direction with your back flat and your head closer to your feet.
4. Hold for about 3o seconds and repeat as needed.

3. Seated back twist

Source: Healthline

This one stretch is done to help improve mobility, especially in people who have problems with the spine. Here are the steps:

1. Sit on the floor and position your legs straight in front of you.
2. Then, cross your right leg over your left with your right foot on the ground and knees in an upright position.
3. Slowly rotate your shoulders to the right and hold this position for 30 seconds.
4. Repeat the exercise using the other leg alternately.

4. Chest stretch in door

Source: Healthline

Stretching by opening your chest every day helps respiratory problems in people with bad posture while improving your posture. Here's how:

1. Stand in the middle of an open door.
2. Hold on to both sides of the door frame.
3. Lean in front of the door, bringing one leg forward over your chest and shoulders.
4. Hold for 30 seconds then repeat.

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