Cardio and strength training are the cornerstones of any serious training program. However, most people often underestimate the importance of stretching. We all know that we should do stretching, but we often skip it. You may make excuses that you don't have time for stretching or you don't need it, but you shouldn't deny that stretching has plenty of benefits for your body and health.

Stretching is very important, as it can help you build flexible body, relax and reduce stress levels. The main advantage of stretching is that you can perform just five minutes of stretches to get the benefits. You may also perform them anywhere — after a training session, at work, or even when you're lying on a bed. That is why in this article, we would like to show you eight effective stretches that you will enjoy doing. In order to start your stretching routine, you need a chair and an exercise ball.

This stretching routine consists of very effective stretches such as, quad stretches, standing hamstring stretches, chest and shoulder stretches, upper back stretches, biceps stretches, shoulder stretches and triceps stretches. These exercises promise to tone your body and boost your flexibility. In order to get noticeable results you should hold each exercise for thirty seconds and repeat each move three times. Perform these stretches six or seven times a week.

Remember that if your muscles are trembling, you need stop exercising and let your muscles relax. Don't continue stretching, if you feel pain or discomfort. Are you ready to stretch your body? Scroll down to read the instructions in order to do these stretches correctly.

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#1. Quad stretches

Credit: Freepik

Credit: Freepik

#2. Standing hamstring stretches

Credit: Freepik

Credit: Freepik

READ MORE: An intense HIIT workout to tone your whole body

#3. Chest and shoulder stretches

Credit: Freepik

Credit: Freepik

#4. Upper back stretches

Credit: Freepik

Credit: Freepik

#5. Biceps stretches

Credit: Freepik

Credit: Freepik

#6. Shoulder stretches

Credit: Freepik

Credit: Freepik

#7. Triceps stretches

Credit: Freepik

Credit: Freepik

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