Stretches to do at home

There are days we wake up not wanting to train. We know, it is not always easy to find motivation when you are at home, but what we do recommend 100% is stretching. Stretching is necessary to wake up the body and not lose mobility or flexibility. Today at BeatFit we have decided to leave you with our favorite stretches to do at home. But remember! It is important to do them with comfortable sportswear. Of course we recommend our leggings and sports tops ;)

Stretches to do at home:

• Neck and cervical stretches:

Front Stretch: Sit comfortably in a chair or on the floor. Place your hands together behind your head. Gently lower your head and bring your chin to your chest. Hold the position for 30 to 40 seconds, then slowly return your head to the starting position before releasing your hands. Lateral Stretch: Sit comfortably on the floor or in a chair. Place your right hand on top of your head and carefully and gently push to your right. Keep your posture and back straight with your shoulders relaxed. Hold the position for 30-40 seconds, and then slowly bring your head back to its starting position. Repeat to the other side. Do it 3 times.

• Back stretch:

Back Stretch: Bring your knees up to your chest and hold them there for 10 seconds. Lower them slowly and slowly. Repeat 3 times. Cat-Cow: It is a stretch that is widely used in yoga. Get into a four-legged position. Place the wrists under the shoulders, and as far apart from each other and the same with the knees, they are placed open as the hips. Turn your head down as you empty your lungs. Inhale deeply as you raise your back, arching it, without taking your hands off your mat, lower your head, and tuck your abdomen in. You will need to stretch your arms. Hold this position for 10 seconds and also hold your breath. Then return to the starting position, while you exhale. Repeat the Posture 5 times alternating cat, cow.

• Leg stretch:

Adductor Stretch – Butterfly: Sit on the floor and bend your knees. Bring the soles of your feet together in front of you. Keep your back straight and lower your knees to the ground, applying a little pressure with your elbows.

• Arm and Shoulder Stretch:

Arms up and to the side: Raise your arms and clasp your hands as high as you can. Hold the pose for 15 seconds. Lower them and then do it to the sides: turn the trunk to one side, hold for 15 seconds, and then to the other. Shoulder stretch: keep your back straight (you can do it sitting or standing), stretch one arm and take it to the opposite side in front of the chest. Hold the arm by the elbow with the other hand to hold the pose for 15 seconds. Repeat with the opposite arm.