Photo: Corbis
Daily 10 minutes work wonders!
Stretched already today? Not only healthy for the back and joints - our simple exercises also strengthen your heart.
Stretching - that's what you should do before a workout, right? Yes. Sports doctors advise. This protects the muscles from injuries. But stretching, research shows now, is much more! Without complicated movements, such as in yoga, one can prevent with simple strains against several evils of everyday life and can sometimes even reverse them.
We have put together three stretching exercises for you. A daily 10-minute workout invigorates body and mind.
Stretching Exercise: Stretch the legs gently
Your 10 minutes stretching should always take the whole body. Start with your legs. You only need a carpet or a mat. Lie on your back. Raise your right leg straight up as far as you can. With your hands, pull the stretched leg towards the chest. Only until you feel a slight pull in the popliteal fossa and / or posterior thigh muscle. Always breathe evenly. Hold position for 5 seconds or more. Then the left leg.
Repeat this for 2 to 3 times per leg.
Stretching exercise: Stretch the back specifically
Now the legs are pre-stretched. This especially facilitates the following exercise. Stretch your legs straight while sitting down. When it's possible, they cling to each other. Otherwise leave slightly spread. Now lean forward in the hip until you feel a slight pull in the back. To do this, place your arms as far forward as possible, next to your legs. This reinforces the train in the back, it is better stretched. Hold the position for at least 5 seconds. Continue breathing evenly. Raise slowly, breathe deeply. Repeat 1 to 2 times.
Stretching: Tighten chest, shoulders and arms
In the third round is the rest of the upper body turn. Sit down, feet hip-width apart. Cross your hands behind your butt. Extend the breast. Now stretch your arms from top to bottom. With your arms tight, move your clasped hands away from your buttocks to the back until you feel a slight pull in your shoulders, chest, and upper arm muscles. Continue breathing evenly and hold the position for at least 5 seconds. Slowly let it go . Repeat this exercise 1 to 2 times.
According to studies of the German Association of Physiotherapy corrects careful stretching effectively.
