#sportlovers here are 4 tips for stretching movements that you can do at home.
1. Spinal rotations
This stretching movement serves to stretch the upper body so that it can be used optimally. Here’s how to do it:
-Stand up straight with your feet shoulder-width apart
-Raise both hands forward in line with the shoulders
-While keeping your posture still in place, turn your body left and right
-Repeat this movement 5-10 times.
2. Leg pendulum
This stretching movement will make the leg muscles become more relaxed so that it can minimize the occurrence of injury or cramps. Here’s how to do it:
-Stand up straight with your hands on your hips
-Balance yourself while swinging one leg back and forth alternately
-Swing for 5-10 times, then switch to the other leg
-Do the same movement for 5-10 times.
3. Hip circles
This dynamic stretching movement has a pattern that almost resembles a pendulum exercise. The difference is, the legs are swung in a semi-circle by turning forward and backward. Here’s how to do it:
-Stand up straight with your hands on your hips
-Balance yourself while swinging one leg back and forth in a semicircular motion
-Swing for 20 times, then switch to the other leg
-Do the same movement for 5-10 times.
4. Large arm circles
In addition to maintaining upper body flexibility, this stretching movement is also beneficial for relaxing the arms and shoulders. Here’s how to do it:
-Stand up straight while stretching your arms to the sides
-Swing your right hand or left hand back and forward by making a big circle
-Repeat 5-10 times.