? Flexibility is critical for a well-operating body for sure, and it’s also something that can help boost your overall fitness targets and daily activities. Let’s incorporate these best 4 moves that stretch and massage your muscles into your daily workout routine and make you feel good again.

Any bonus? These dynamic moves will also amp up your blood flow and help power up your muscles for much better performance. It’s time to check them out now!

CALF MASSAGE

TARGETS YOUR CALVES

Calf-massage

Source: Greatist

HOW – TO

  1. Begin in a tabletop position with wrists lying under your shoulders and knees under the hips
  2. Put left knee on top of your right calf
  3. Begin in a clockwise direction and press your knee gently into calf muscles
  4. Create little circles to massage
  5. Switch direction
  6. Repeat for 3 sets of 30 seconds per leg

 

DYNAMIC SIDE LUNGE

TARGETS YOUR HIPS AND HAMSTRINGS

Dynamic-side-lunge

HOW – TO

  1. Begin in a wide stance with all toes angled out
  2. Send your hips back and shift all weight to the right
  3. Lower into your side lunge and enable left toes to go off ground and then point up
  4. Push through your right heel to shift weight to your left side
  5. Repeat on your opposite side for one rep
  6. Finish 3 sets of 30 seconds of constant movement

 

FROG STRETCH

TARGET HIPS

Frog-stretch

HOW – TO

  1. Begin on all fours on your mat, rug, or grass with your wrists placed under shoulders and knees right under hips
  2. Extend your knees wider than your hip’s width with toes turned out
  3. Send hips back between feet until you feel the stretch deep in your hips
  4. If it becomes too intense, you can support more of body weight with hands and upper body
  5. Ease back until you can gain more flexibility
  6. Hold here for 30 seconds
  7. Repeat for 3 sets

HIP OPENER

TARGET HIPS

Hip-opener

HOW – TO

  1. Start in your high plank pose with wrists under your shoulders and squeeze core tight
  2. Take left foot out of your left hand and then weave hand around the back of your foot
  3. Put it on the left side to help you go deeper than a classic hip-opening stretch
  4. Lean to left hip by shifting your weight toward the left side
  5. Maintain your right foot in place
  6. Hold there for 30 seconds and repeat on the opposite side for one set
  7. Finish 2 sets

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