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10 Stretching Exercises to Make You As Flexible As a Cat in 4 Weeks

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Flexibility plays a more important role in our well-being than we may realize. Experts believe that good flexibility helps you to achieve better results in your training, increases mobility and muscle coordination, reduces muscle pain, and prevents injuries. Good flexibility also improves blood circulation and it may play an important role in preventing some serious illnesses, like arthritis, diabetes, and kidney problems.

We at Bright Side prepared some exercises to help you increase your flexibility. Do them after your regular workout or a couple of times a week for 4 weeks and the results will amaze you sooner than you think.

1. Cat-cow stretch

A cat-cow stretch is great to start to warming up the spine, it also works on the flexibility of the back, neck, and shoulders.

  • Get on your hands and knees.
  • Arch your back slowly, dropping your stomach to the floor and raising your head up.
  • Pause for a few seconds.
  • Slowly round your back up like a cat.
  • Repeat 10 times.

2. Back extension stretch

The back extension stretch is fantastic for stretching your back, just make sure that you don’t overextend it. If you feel any pain or discomfort on your neck, you probably went a bit too far.

  • Lie down on your stomach.
  • Come up on your elbows keeping your stomach down to the floor.
  • Then push up on your hands, in a pseudo push-up position, but still keeping your hips on the ground.
  • Hold it for 30 seconds, repeat 3 times.

3. Bridge stretch

The bridge stretch is not just an effective core exercise, it’s also good for stretching the neck, spine, thighs, and hips.

  • Lie on your back with your knees bent.
  • Slowly raise your hips up, keeping your shoulders on the floor and your feet flat.
  • Hold it for 30 seconds, repeat 3 times.

4. Side angle stretch

The side angle stretch works on multiple muscles, the spine, groin, hamstrings, and abs.

  • Step your feet about 5-feet apart.
  • Place your arms out so they are parallel to the ground.
  • Lean to your right side, bending the right knee, and resting your right elbow on your knee.
  • Extend your left arm to the ceiling, keeping a straight line from your left foot to your left hand.
  • If you can, lower your right hand to the floor behind your right foot.
  • Hold for 30 seconds.
  • Repeat on the other side.

5. Extended puppy stretch

The extended puppy stretch is great for the entire upper body, including the back, shoulders, and arms.

  • Get on all fours keeping your hands under your shoulders and your knees directly under your hips.
  • Slowly move your hands forward, lowering the chest down to the floor.
  • Keep your arms off the floor.
  • Hold for 30 seconds and slowly move to the starting position.
  • Repeat 3 times.

6. Side lunge stretch

Let’s move to the legs, starting with this side leg stretch. It works on the legs and hips.

  • Start from standing straight with your feet double shoulder-width apart.
  • Slowly transfer your body weight to your right side.
  • Lunge to your right side.
  • Hold for 30 seconds.
  • Repeat 3 times on each side

Note: Avoid leaning forward, or bending your knee over your toes.

7. Seated hamstring stretch

Let’s continue working on the legs with this simple hamstring stretch.

  • Sit on the floor with both legs out straight in front of you.
  • Extend your arms and lean forward, trying to reach as far as you can, keeping your legs straight.
  • Hold for 30 seconds.
  • Repeat 3 times.

Note: If you have low back pain, be careful with this move, and avoid any discomfort in the back area.

8. The hurdler hamstring stretch

This hurdler hamstring stretch works on the flexibility of the hamstrings and calves.

  • Sit on the floor with one leg out straight.
  • Bend the other leg at the knee and place its foot near the opposite inner thigh.
  • Extend your arms overhead and lean forward over the straightened leg.
  • Hold for 30 seconds.
  • Repeat on the other leg.

9. Seated straddle stretch

The seated straddle stretch works on increasing the flexibility on the inner and outer sides of the legs.

  • Start in a seated position.
  • Stretch your legs out to the sides as far as you can.
  • Extend your arms forward as far as you can.
  • Hold for 30 seconds.

10. Seated spinal twist

The seated spinal twist is great for increasing the flexibility in your shoulders, chest, and spine.

  • Sit on the floor and keep your legs straight.
  • Bend your right knee and place it over your left leg.
  • Hold for 30 seconds and move back the starting position.
  • Repeat on the other side.

Which stretching exercise are you going to include into your regular routine first? Tell us about your experience.

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Komünist Başkan, Aldığı Kararla Sosyal Medyada Trend Topic Oldu

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Mehmet Fatih Maçoğlu’nun belediye başkanı olduğu Tunceli Belediyesi Meclisi, ‘Tunceli’ yazan belediye tabelasının ‘Dersim’ olarak değiştirilmesine karar verdi. Bu karar sonrası Maçoğlu, sosyal medyada Trend Topic oldu.

Tunceli Belediye Başkanı TKP’li Fatih Mehmet Maçoğlu başkanlığında belediye meclis üyeleri toplantısında alınan kararla Tunceli Belediyesi tabelasının ‘Dersim Belediyesi’ olarak değiştirilmesi kararı alındı. Karar tartışma yaratırken ‘DersimdeğilTunceli’ etiketi sosyal medyada Trend Topic oldu.

BELEDİYEDEN AÇIKLAMA YAPILDI

Belediyeden yapılan açıklamada Dersim ibaresiyle birlikte Zazaca ve Türkçe beleriye hizmetleri verileceği duyuruldu. Açıklamada şöyle denildi: “Kentimizin kültürü, tarihi ve inanç biçimini yaşatmak adına belediyemiz hizmet binasında bulunan tabelada yazılı ‘Tunceli’ ibaresinin değiştirilerek yerine ‘Dersim’ ibaresinin yazılması oy çokluğuyla kabul edildi. Haber

https://www.haberler.com/komunist-baskan-aldigi-kararla-sosyal-medyada-12077127-haberi/

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15 Random People Who Look So Much Like Celebrities, You May Want to Take a Photo With Them

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It’s not an easy goal to meet a real celebrity in our everyday life. Sometimes they are too busy with their activities or simply prefer to avoid public places. But when you see one right in front of you, don’t be too quick to jump over the moon and ask for a photo. Try to check their IDs first, because we are ready to show you that there are too many ordinary people who look just like stars and who probably wouldn’t miss a chance to pose and giggle afterward.

We at Bright Side compared photos of celebrities to their clones to demonstrate that this isn’t a joke. IDs first, photos after.

15. Kylie Jenner and Kristen Hancher, but which is which?

14. “My dad actually does Jack Nicholson lookalike work in Hollywood as a hobby.”

13. Breaking news! It seems Kim Kardashian has cloned herself.

12. “This fella lives in my house. I think James Franco and he follow each other on Instagram.”

11. “My sister always gets asked if she’s Julia Stiles.”

10. Nope, those aren’t just 2 pictures of Steve Buscemi!

9. Here’s chance for those who are upset that Michael Fassbender is married.

8. We’re just interested to see if Meghan Trainor’s double has the same talents.

7. We know this is pretty unexpected for Taylor Lautner, but we can’t unsee it.

6. This girl claims that she gets compared to Katy Perry daily.

5. When Chuck Norris is on vacation.

4. “Never mind, I’ll find someone like Adele.”

3. If Cobie Smulders doesn’t want to shoot How I Met Your Mother 10, there’s a perfect replacement out there.

2. Wait, so you’re saying that isn’t Zooey Deschanel on the right?

1. Even Zach Galifianakis and Jonah Hill can see this resemblance.

Do you have any friends who look exactly like movie stars? Show us their photos!

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Research Says That People Who Blush Are More Generous and Trustworthy

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Some people feel uncomfortable when they blush, because they believe that this reaction of their body makes them appear timid and insecure. However, the reality is very different, because blushing can make us look more sincere and trustworthy to other people.

Today, we at Bright Side would like to tell you why blushing is not a sign of weakness, as many used to think.

Humans are the only ones that blush.

Humans are the only species known to blush, according to the findings of Darwin. After observing the gestures of monkeys, while conducting his studies on evolution — he defined this reaction as “the most peculiar and the most human of all expressions,” that probably happens because of a social defense mechanism that humans create against feelings like guilt or shame.

It makes you more attractive to the opposite sex.

The truth is that, although it could be a social defense mechanism that speaks to our discomfort, we are more attractive when our cheeks begin to turn pink. This gesture reflects a bit of vulnerability, and it’s for that very reason that it also creates a sense of intimacy that is striking to the opposite sex. In addition, it makes us look radiant, which is why, when putting on makeup, we apply pink powder on our cheeks.

People who blush are more trustworthy.

According to a study that has been published in the Journal of Personality and Social Psychology, people who blush easily are people who are considered to be trustworthy and more generous, compared to those who don’t react in the same way. The researchers of this study also claim that other forms of moderately expressing embarrassment and social vulnerability are true signs of virtue, since it’s not possible to reproduce these reactions voluntarily.

Other gestures that reveal our emotional state

In a series of experiments, 60 college students were videotaped recounting embarrassing moments. The results indicated that blushing generates trust in other people and that’s why we shouldn’t try to hide it. This investigation includes people who react with gestures like a downward gaze, covering their face, laughing involuntarily, and blushing at the slightest provocation.

Why we blush when we feel embarrassed

Our face turns red because when we are in an embarrassing situation, the body releases adrenaline, which is what causes the redness of the skin, as it increases the blood flow to the blood vessels. This process is linked to our sympathetic nervous system and, for this reason, we can’t control it. We can also feel our heart rate speed up, our breathing increase its frequency, and in some people it can cause them to start sweating.

When it comes to blushing, it’s impossible to lie.

Blushing is something that we, human beings, are unable to avoid. It’s a set of involuntary bodily functions that are unleashed when we are exposed to a situation that embarrasses us, although not always in an unpleasant way. But it always shows that something matters to us and that, if we’ve done something wrong, we do have the desire to fix it. Because of this, this reaction is linked to honesty. So, if you see your partner blushing, you should believe in what your eyes are seeing.

Do you blush very often? Do you find it embarrassing or is it something that doesn’t worry you too much? We’d love to hear your thoughts in the comment section below.

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