Top 10 Stretching Exercises to Increase Metabolism and Keep Your Body Healthy

Tightening the muscles in the chest area can make breathing difficult and labored. This exercise will help stretch those muscles. To perform this back stretch, you'll need a special yoga mat or a thick blanket.

How to do it:

• Lie face down, lift your shoulders, and cross your arms under your chest.
• Place your forehead on the towel.
• Stretch both arms out to your sides, but don’t exert too much force.
• Close your eyes and take 8 deep breaths. You can repeat this stretch once more after a short rest.

This exercise helps stretch the inner and side abdominal muscles, preventing the buildup of fat around the waistline. Additionally, it aids in reducing bloating, indigestion, and eliminating excess fat in the stomach area.

How to do it:

• Squat down and place one leg to the side.
• Lean on one hand and stretch the opposite arm away from your leg.
• Breathe normally and hold this position for 30-40 seconds.

This exercise helps tone the skin around the hips and reduce fat accumulation. Doctors claim that these stretches can alleviate issues like swelling and pain caused by a sedentary lifestyle. Additionally, this is an ideal exercise for those who drive often or have to sit at a desk for extended periods.

How to do it:

• Bend forward until one knee is against your chest.
• Bend the opposite leg back and place it against the wall. You should feel a stretch in the front of the hip if performed correctly.
• Hold the position for 30 seconds.

This exercise helps stretch the glute and hip muscles caused by a sedentary lifestyle.

How to do it:

• Pull one knee towards your chest and grasp both ankles with your hands.
• Hold onto your feet.
• Keep your back curved and try to reach your feet with your toes without lowering your legs.
• Hold the position for 30 seconds, then cross your ankles differently and repeat the exercise.

This is a static exercise for the front of the hips, calves, and feet. It helps alleviate swelling and pain caused by wearing high heels.

How to do it:

• Lie on the floor, supporting yourself with your forearms. Place your feet under your hips.
• Lift your chest up.
• Hold this position for 30-40 seconds.

This exercise helps tighten the muscles at the back of the hips, reducing fat accumulation.

How to do it:

• Place your palms on the wall.
• Keep a distance of about 50-65 cm between your feet and the wall.
• Place the pads of your toes on the wall and bend your knee. Keep the other leg flat on the floor.
• Hold this position for 30 seconds, then repeat the exercise with the other leg.

This full-body stretch will activate the muscles in your legs and effectively release tension in your upper body.

How to do it:

• Stand with your feet together on the floor.
• Bend forward and place your palms on the floor just in front of your feet.
• Ensure your spine and legs remain straight.
• Hold this position for 50-60 seconds.

Bài tập kéo giãn cổ này sẽ trả lại sự linh hoạt cho các cơ và loại bỏ mỡ gần đốt sống thứ 7.

Cách thực hiện:

• Nằm ngửa và gập đầu gối.
• Nắm một chiếc khăn và vòng nó qua phía sau đầu.
• Kéo khăn lên nhằm mục đích cố gắng kéo dài cổ.
• Mở khuỷu tay sang hai bên để việc thở được thoải mái.
• Hít thở sâu 3 lần và lặp lại bài tập 3-4 lần.

Căng thẳng vùng vai gáy có ảnh hưởng xấu đến thị lực và gây ra những cơn đau đầu thường xuyên. Bài tập cho cơ vai sẽ giúp bạn cải thiện tình trạng này một cách hiệu quả nhất.

Cách thực hiện:

• Tựa vai trên tường.
• Gập khuỷu tay và nâng nó sao cho hợp với vai thành một đường song song với sàn, các ngón tay hướng xuống.
• Xoay cơ thể vào tường, tránh không làm mạnh khiến các cơ bị đau.
• Giữ vị trí này trong 30 giây và sau đó làm tương tự với cánh tay kia.

This exercise is especially beneficial for those noticing the first signs of sagging skin. It also enhances blood circulation and promotes lymphatic drainage.

How to perform:

• Position your shoulder against a plank or vertical frame.
• Use your opposite hand to grip the frame.
• Twist your body towards the hand holding the frame to stretch the muscles on the back of your arm.
• Keep your arm horizontal and ensure your wrist is aligned with your shoulder.
• Hold the stretch for 30 seconds on each side.