10 Stretching Exercises to make you as Flexible as a Cat in 4 Weeks

A flexible body plays an important role in our well-being. Experts believe that good flexibility helps you increase muscle coordination, reduces muscle strain, and prevents injuries. Good flexibility also improves blood circulation and it’s going to play a crucial role in preventing some serious illnesses, like arthritis, diabetes, and kidney problems.

We, at Neo Health, compiled some exercises to assist you to increase your flexibility. Do them after your regular workout or a few times every week for 4 weeks and let the results amaze you.

Try Scorpion pose to increase body flexibility.

1. Cat-cow stretch

A cat-cow stretch is a great way to warm up the spine, it also works on the pliability of the butt, neck, and shoulders.

  • Get on your hands and knees.
  • Arch your back slowly, dropping your stomach to the ground and raising your head.
  • Pause for a couple of seconds.
  • Slowly twist your back like a cat.
  • Repeat 10 times.
Cat-cow stretch

Cat-cow stretch

2. Back extension stretch

The back extension stretch is astounding for stretching your back, make sure you simply don’t overextend it. If you are feeling any pain or discomfort on your neck, you probably over-stretched your neck.

  • Lie down on your stomach.
  • Come upon with the help of elbows keeping your stomach down to the floor.
  • Then push yourself up through your hands, during a pseudo-push-up position, but still keeping your hips on the floor.
  • Hold it for 30 seconds, repeat 3 times.
Back extension stretch

Back extension stretch

3. Bridge stretch

The bridge stretch isn’t just an excellent core exercise, it’s also good for stretching the neck, spine, thighs, and hips.

  • Lie on the floor facing upwards with your knees bent.
  • Slowly raise your hips up, keeping your shoulders on the ground and your feet flat.
  • Hold it for 30 seconds, repeat 3 times.

4. Side angle stretch

The side angle stretch works on multiple muscles, the spine, groin, hamstrings, and abs.

  • Keep your feet about 5-feet apart.
  • Stretch your arms outward, parallel to the floor.
  • Lean toward your right, bending the right knee. Then place your right elbow on your knee.
  • Extend your left arm to the ceiling, keeping a line from your left foot to your left.
  • Lower your right hand toward the floor behind your right foot.
  • Hold for 30 seconds.
  • Repeat on the opposite side.

Side angle stretch to increase flexibility

5. Extended puppy stretch

The extended puppy stretch is great for the whole upper body, including the spine, shoulders, and arms.

  • Come onto all fours. Make sure that your shoulders are above wrists and hips are above your knees.
  • Do not let your elbows touch the ground as you move your butt halfway back to your heels.
  • Drop your forehead to the floor and relax your neck muscles.
  • Curve your lower back a little.
  • Repeat 3 times.

6. Side lunge stretch

This stretch works on the legs and hips.

  • Keep a double-shoulder distance between your legs as you stand.
  • Keep your back straight. Place your hands on the hips.
  • Take your body weight to one side while exhaling slowly.
  • Do this on the other side too.
  • Repeat 3 times

Note: Avoid leaning forward, or bending your knee over your toes.

Side lunge stretch

7. Seated hamstring stretch

Let’s strengthen our legs with this easy hamstring stretch.

  • Sit on the ground. Extend your right leg. Keep your back straight.
  • Bend the left leg so the sole rests against mid-thigh.
  • Reach for the ankle keeping your knee, neck, and back straight.
  • Hold for 30 seconds.
  • Repeat 3 times.

Note: If you’ve got lower back pain, make sure to avoid any discomfort within the back area.

Seated hamstring stretch

8. The hurdler hamstring stretch

The hurdler hamstring stretch improves the flexibility of the hamstrings and calves.

  • Sit on the floor with one leg out straight.
  • Bend the other leg at the knee and place its foot near the opposite inner thigh.
  • Extend your arms overhead and lean forward over the straightened leg.
  • Hold for 30 seconds.
  • Repeat on the opposite leg.

The hurdler hamstring stretch

9. Seated straddle stretch

The Seated straddle stretch increases the flexibility of the inner and outer sides of your legs.

  • Be seated straight.
  • Stretch your legs outward to the sides as far as possible.
  • Extend your arms frontward as much as you can.
  • Hold for 30 seconds.

Seated straddle stretch

10. Seated spinal twist

The seated spinal twist increases the flexibility in your shoulders, chest, and spine.

Seated spinal twist

  • Sit on the ground and keep your legs straight.
  • Bend your right knee and place it over your left leg.
  • Place your left elbow to the outside of the right knee.
  • Hold for 30 seconds and withdraw the starting position.
  • Repeat on the opposite side.

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