Sometimes after a hard day, our muscles become stiff and the body loses flexibility. The 10 second rule will help solve this problem.
According to Professor Hiroshi Hiraizumi, due to rare use, some body functions are deactivated and a person begins to age at a young age. Stretching should be done to avoid this problem. A ladder can be used as an improvised means, writes Inosmi.
For the exercise, you need to put your hands on the railing, and with the front of your feet, stand on a step. This will help stretch your heel tendons, feet, and calves. After that, you should bend along the railing, and stay in this position for 10 seconds.
For lower back pain, stretch the iliopsoas muscles. To do this, the leg is placed a couple of steps higher, the hands are folded on the bent knee, and the back is kept straight. Then you should perform smooth movements forward and backward, and fix each position for 10 seconds. After that, you need to swap legs.