Stretching to deflate: gentle and draining exercise for 7 minutes

Stretching is a gentle type of training that is very useful for our metabolism. Do you think the famous endocrinologist Dr. Schwarzbein says stretching is the best way to lose weight by lowering your stress hormones.
But stretching, therefore the exercises to loosen and relax the muscles, is also ideal for deflating and losing excess fluids.

As? By acting on the lymphatic vessels, as well as on muscle relaxation and stretching.

In this article we see how stretching to deflate works, with a gentle and draining exercise pattern that will take you 7 minutes. All you need is a mat or towel at home.

STRETCHING TO DEFLATE: THE SWEET GYMNASTICS FOR 7 MINUTES A DAY

The gentle workout includes only 5 exercises, to be repeated 3 times in total, maintaining the position for 30 seconds.

First exercise. Down dog / Up dog.

This first exercise involves a first down dog position or face down dog and then moves on to a second dog face up position.
You need to do this step three times and hold the starting (face down) and ending (face up) positions for 30 seconds each time.
Placing on all fours, with the palms of the hands firmly planted on the ground, we press the palms on the mat and then we push and lift the arms and at the same time raise the hips and legs as to form a kind of triangle that has the palms of ours hands and the soles of our feet.
We maintain this position for thirty seconds as in the figure. Next, let’s move forward with the torso and stretch the legs parallel to the mat. The arms will be stretched forward and the head tilted high.
We can choose whether to rest the legs on the ground or keep them contracted by levering on the toes as in figure two. In this way, by doing this step, we are relaxing the back and legs, loosening the arms and activating the abdomen. This exercise also aims to reactivate the lymphatic vessels.
Find here the complete video of the execution.
Second exercise. Superman

One very useful stretching for the posterior chain, it actually trains the whole body gently.
Lying on the ground with the arms extended forward and the stomach down, the legs extended, we raise both the arms and the legs upwards, maintaining the position for thirty seconds and repeating the whole thing three times. As a variant, we can alternately raise one arm and the opposite leg, and in this case the exercise is three times per leg. Find the video here.
Third exercise. Position of the child

Very useful to deflate the belly.
Let’s get on all fours on the mat again, then sit on our ankles and stretch our arms and torso on the ground. Depending on our flexibility, we can either extend our arms only to the ground forward and rest our forehead on the mat or also rest part of the chest. We hold the position for thirty seconds, let’s get back to the initial position on all fours and repeat everything two more times. Watch the video here.
Fourth exercise. Squats and stretches with arms raised.

Let’s stand up, lift our arms up and look up. We try to stretch our arms upwards as if we wanted to ideally touch the ceiling while keeping the abdomen in. We remain in this position for thirty seconds, then lower the legs into a squat position while keeping the arms raised. We return to the standing position two more times. Watch the video here.
Fifth exercise. Spine stretch.

Now let’s lie on the mat face up.
The arms are extended along our hips and the legs totally extended on the ground.
Now let’s try to bend the legs by bringing the knees towards our chest. It doesn’t matter that your knees touch your chest or something!
Once this movement is done, with legs together, we move the legs to the left and extend the arms to ninety degrees with respect to the torso, turning the head in the opposite position. With the head we will look at the right arm then.
We hold this position for thirty seconds, then move the legs together and bent to the right, the head turned to the left. Each side is repeated for 30 seconds.
Watch the video.