5 minutes of stretching exercises to improve your physique.

SKĐS - Stretching exercises are increasingly being chosen by many people to improve their physique and increase body flexibility. Among them, the hand-to-foot touch-up while standing is a simple exercise that can be performed at home.

1. Benefits of the arm-to-foot stretching exercise

The hand-to-foot exercise helps stretch muscles, increase flexibility, and improve posture. It helps increase flexibility, relax the muscles in the back of the legs, and improve movement posture, resulting in a more supple physique.

Increased flexibility in the leg and spine: When bending forward, the hamstring muscles in the back of the thigh, calf muscles, and lower back are stretched.

Regular exercise can help:

• Reduces muscle stiffness.
• Improve flexibility.
• Supports greater mobility.

This exercise is often included in the warm-up or cool-down phase after a workout.

Relieving fatigue after prolonged sitting: Office workers who sit for long periods, or those who work in standing positions for extended periods, often experience muscle tension in the lower back and back of the legs due to lack of exercise. Gentle stretching exercises can help relax the body and temporarily reduce muscle fatigue.

The hand-to-foot exercise helps improve posture and flexibility.

Supports blood circulation: Regular leg exercises can improve blood flow in the lower extremities. However, this exercise is not a treatment for varicose veins in the lower extremities.

Contributing to improved physique: Stretching helps the body move more flexibly and improves posture while standing and walking. When combined with a healthy diet and regular exercise, these exercises can support weight management and help tone the legs.

2. Instructions for proper execution

Step 1 - Preparation: Stand upright on a stable surface, feet hip-width apart or slightly together depending on your ability; keep your shoulders relaxed, take a deep breath, and maintain a natural posture for your back.

Step 2 - Bend forward: Slowly exhale and bend forward from the hips, avoiding excessive hunching of the back; bring your hands down towards the floor or touch your shins or ankles depending on your flexibility. There's no need to force your hands to touch the ground if your body is still stiff. Beginners can slightly bend their knees to reduce pressure on the lower back and hamstrings.

• 

Step 3 - Hold the pose: Hold the pose for about 15–30 seconds, breathing evenly and feeling a gentle stretch in the back of your leg. Do not hold your breath or try to pull too hard, as this may cause pain.

Step 4 - Return to the starting position: Inhale, slowly raise your body to avoid dizziness; repeat this movement 2-4 times depending on your physical condition.

3. Important things to note when exercising

Don't overexert yourself: Flexibility needs to improve gradually over time. Trying to keep your legs "perfectly straight" or forcing deep bends right from the start can increase the risk of muscle strain or back pain.

People with spinal conditions should exercise caution: Those with herniated discs, sciatica, back injuries, or high blood pressure should consult a specialist before performing deep bending exercises. If sharp pain, dizziness, or numbness in the legs occurs, stop exercising immediately.

The appropriate time to stretch is:

• After a light walk.
• After a cardio workout.
• After physical activity.

Stretching when muscles are cold can increase the risk of muscle strain....

The hand-to-foot exercise is a simple stretching movement that improves flexibility, helps relax muscles, and contributes to maintaining a healthy physique. When performed correctly and consistently, it can help the body move gently and reduce stiffness after long periods of sitting or standing.

Readers are invited to watch the video :

Source: https://suckhoedoisong.vn/5-phut-thuc-hien-bai-tap-gian-co-cai-thien-voc-dang-169260516102023033.htm