The flexibility of shoulder and hip joints directly affects the body's mobility, posture and injury prevention. However, due to sedentary lifestyle or exercising incorrect posture, stiffness will occur.
Performing the 3 exercises below can help improve the above condition as well as bring many benefits to the body.
Thread the Needle
The Thread the Needle exercise will help stretch and increase the range of motion of the shoulders, while reducing stress in the upper back.
To do this exercise, start in the cow position, with your hands and knees touching the floor. Bring your left hand down to your right, rotate your torso in that direction, and place your shoulder and left head on the floor. Hold the pose for 15 - 30 seconds, then switch sides.
Doing this exercise regularly helps improve shoulder joint flexibility and reduce muscle tension in the upper back area as well as reduce belly fat quite effectively.
Clamshell
The glutes exercise called Clamshell will focus on the glutes and hip muscles, helping to improve the stability and flexibility of the hip joint. Accordingly, lie on your side with your knees bent, legs stacked together.
Keep your feet touching and slowly lift your upper knee as high as you can without rotating your hips. Slowly lower your knees and repeat this movement 10 to 15 times on each side.
The Clamshell exercise will help activate the mediastinal muscles, improving the stability and flexibility of the hip joint for the practitioner.
90/90 Hip Stretch
The 90/90 Hip Stretch helps stretch the muscles around the hip joint, improves range of motion and reduces muscle tension.
Start by sitting on the floor, bending your front and rear feet at a 90-degree angle to your knees. Keep your back straight, tilt forward to clearly feel the stretch of your hips. Hold this position for about 30 seconds, then continue to do it on the other side.
Doing this exercise regularly will help increase flexibility and reduce stress in the hip joint.
