Stretching exercises in bed

When it comes to fitness, the first thing people think of is that they don’t have time to go to the gym. In fact, this understanding is wrong. Although there are many fitness auxiliary tools in the gym that can increase our fitness effects, in fact, if we can master some correct methods and techniques, we can achieve good fitness effects even at home. What I want to introduce to you below are some stretching exercises done on the bed at home.

●Exercise 1: Thigh stretch

Targeted area: posterior thigh muscles

Features: Suitable for those who have tight thigh muscles due to long-term sitting and working

Method and frequency:

Sit on the bed, straighten your right leg, bend your left leg and place it flat on the bed to stabilize your body, and keep your waist straight; slowly stretch your hands toward your right foot until you feel the muscles in the back of your thigh tighten, stop for about 20 seconds, then relax back to the original position, then switch legs and stretch your left thigh. Stretch each leg once for one set of movements, and do 4 to 6 sets in total

Note: Do not bend over, otherwise the expected effect will not be achieved

Note: Everyone has different flexibility. You only need to feel the muscles behind your thighs tighten. Your hands don’t have to touch your feet.

●Exercise 2: Back muscle training

Targeted area: back muscles

Features: Improve the damage to back muscles caused by long-term poor sitting posture, and beautify the back lines

Method and frequency:

1. Kneel on the bed, stretch your arms straight and forward as far as possible, face down, relax your upper back, and be careful not to lift your hips. You need to sit on your legs all the time until you feel the muscles in the middle of your back being pulled. You can stop and maintain for about 20 seconds, relax, and repeat 4 to 6 times

2. Maintain the above posture, but stretch your hands diagonally to the right front. When you feel the left back muscle being pulled, stop for about 20 seconds and relax. Then stretch your arms diagonally to the left front to stretch the right back muscle. The pause time is the same. Do this 4 to 6 times on each side.

The above are some of the things that can be done on the bed at home. Stretching exercises are relatively convenient and simple. So if you want to stretch to increase the effect of exercise, don’t always think that you have to go to the gym. As long as you master some methods and techniques, you can achieve good results no matter where you are, and these stretching methods are more convenient and simple.