Tue. Mar 2nd, 2021
Stretching

Here are 10 easy stretching exercises which you must incorporate in your fitness routine to improve your flexibility and get that fit body of your dreams.


1.Glutes Stretch


This is the stretch my patients rave about the most and about the only stretch they keep doing once injury free – because it makes you feel so much better – and gets results! So give this glute stretch a shot, it can really work wonders.
Lie on back with knees bent. Lift left leg towards chest, keeping knee bent. Grasp lower left leg with both hands and pull leg toward the opposite shoulder.
Hold for 30 seconds. Switch sides and repeat.

The great thing is that the title is not an exaggeration.
First of all I will show you the glute stretch and a video to make sure you are doing it right and then I’ll fill you in on why it is so good for your hips, knees shoulders and especially your low back.

2.Abdominals Stretch


Stand straight with your feet hip-width apart and look directly ahead of you.
Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.
Maintain the stretch without twisting or leaning forward. Slowly return to initial position.


For more support, you can stand next to a wall so your outstretched hand can use the wall as extra support.
Hold the stretch for 20-30 seconds.

3.Pectorals Stretch

This is another one of those exercise that may look a little silly and embarrassing, but cast those feelings aside because when you start seeing the results it will all have been well worth your while.

Firstly, you start off by interlocking your fingers and placing your hands (palm down) on the back of your head. Then you tilt your pelvis forward, push your chest towards your desk and pull your elbows back. Hold your position for 30 seconds and repeat every 30 minutes.

4.Neck and back Shoulder Stretch


The neck stretch is a stretch to improve flexibility and prevent future injury to the neck. When the user is performing the neck stretch, he should keep his spine straight throughout.

A bend in the spine coupled with the stretching of the neck could lead to injury due to pressure from the spine upon the neck. Standing upright and not stretching the neck too far will prevent any such injury. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good.

Back shoulder stretches are the basic stretching motion for the shoulder muscles. They may be performed either with a towel or rope to bridge the gap between the two hands. If the user is flexible enough, he may perform the stretch without a towel or rope, simply by putting his hands together and pulling. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good.

5.Groin Stretch


The groin stretch is one of the primary stretching exercises for working the groin and inner thigh area. This particular stretch is better than the butterfly stretch that stretches both sides of the muscle at the same time because it prevents one side from being limited by a less flexible other side.

The user should be careful not to stretch too far or stretch too hard. This can do more harm than good.

6.Adductor Stretch

Additionally some texts list Pectineus as an adductor. There are a number of other muscles that also adduct the leg. Most of those muscles are external rotators of the hip. Since most applications of abduction have a superimposed lateral rotation, additional adductors do not restrict abduction or horizontal abduction. The exception are medial hamstrings, which are internal rotators of the hip.

So far most traditional methods of stretching the adductors come from yoga. Exercises such as straddle and butterfly are common adductors stretching techniques. These exercise are helpful yoga postures. However they target many muscles at the same time.

7.Calf and Hamstring Stretch


The calf stretch is one of the primary stretching exercises for stretching the lower leg and foot. It is an often overlooked stretch but it is still important for running, cycling, and weight training. If the calves are not properly stretched, the user may experience a cramp.

The calf stretch is performed one leg at a time, while bracing yourself against a wall or sturdy piece of exercise equipment. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good.

The hamstring stretch is an important leg stretch that should be used as a complement to the quad stretch. Both the hamstring and quad stretch should be part of any stretching routine. The hamstring stretch that is performed with one leg bent is preferable to the stretch that is performed with two legs.

By performing the stretch with a bent leg, the user will not be limited by tightness in the other hamstring which might be experienced if you have to keep it straight. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good.

8.Lats Stretch


This is the stretch my patients rave about the most and about the only stretch they keep doing once injury free – because it makes you feel so much better – and gets results!
So kneel on mat or floor. Extend arms well beyond knees and place forearms on floor.Lower torso as far down as possible and sit back. Hold stretch.

9.Triceps Stretch


This movement stretches all three heads of the triceps muscle. To make the stretch more intense, pull your elbow behind your head as far as possible while keeping the hand of the arm that is being stretched close to the shoulder.
Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
Bend your right elbow and reach your right hand to touch the top middle of your back.
Reach your left hand overhead and grasp just below your right elbow.
Gently pull your right elbow down and toward your head.
Switch arms and repeat.
Stretches neck, shoulders, back, triceps

I hope you will give this stretching routine, or any of the stretching exercises shown a try. Let me know what you think.

10.Lower Back Stretch

I like to use this exercise before and after my workouts. Whenever I have a chance to ‘hang somewhere’, I do it for lower back.
Another thing I’ve found effective is squeezing the handles really tight and rotating my body slowly as far to each side as I can.

By admin

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