Our body gets older with time and our muscles and joints shrink and lose mobility.
Losing the natural lubrication of the muscles is very dangerous for everybody and especially people older than 45 because wound happen more often and very easy. This is why it is very important to daily to perform simple exercises that will return the natural lubrication and loose the muscles. We suggest you these simple exercises that may be performed by anybody and it will help you stay healthy and return your stamina.
Sit on the floor on a yoga mattress and spread your legs. Start bending your legs and put together the soles of the feet. Make sure that you provide support for your ankles with your hands and straighten your back. Remain in this position for 10 seconds and then start leaning forward until you feel pressure. Stay in this position for 30 seconds and then return to normal.
Start with a position where you are on four legs, your hands start to the shoulders and knees to the hip. Slowly lift your right knee towards your right hand and then rotate it. Remain in this position for 40 seconds and then return to normal. Repeat the same with your other leg. This exercise should be done slowly and in the right way for the best results.
3.Extension of the hip
Lay down on a mat and bend your knees bringing the foot as close possible to the buttocks. Put something heavy on your abdomen and try lifting the buttocks and the lower back. Repeat this lifting 10 times. This exercise is great if you want to firm and tone your butt and lubricate your hips.
Lay on a mat on flat surface with your knees bent and your arms under your back. Start slowly lifting your buttocks as high as you can until your body looks like a bridge. Be careful not to push yourself too hard or stretch a muscle. Remain in this position for as long as you can.
5.Rotator sitting outside
Sit on a chair and stretch your left leg in front of you and then bend your right knee and place it under the left knee. Repeat this exercise 10 times and then switch legs. For the best balance you can use elastic bands or belts.
6.Standing hip flexor
Stand up a wall and slowly move one of your legs without bending. Slowly raise your leg and bring the knee to the chest. Do 10 repetitions with one leg and 10 more with the other.