Ten Stretching Exercises
Stretching before and after your exercise routine, as well as on a regular basis outside of your exercise routines will help you in several ways. Being able to stretch will help you gain flexibility as well as help in preventing injuries. Following are ten common stretching exercises for you to use.
1. Stretch the neck. This is a simple slow rotation and hold of each neck on each side. The ear should move towards the shoulder on both sides. You can also move your neck around in a circle or half circle. You can also move your head forward, which will stretch the back of the neck.
2. Shoulder and upper arm. There are several different stretches that you can do for this. One is taking your left arm and swinging it around to your left shoulder. Hold this arm with your other arm. This should be reversed on the other side.
3. Triceps to waist. While you are standing, take your arms and cross them behind your head. You can then move your body to each side. You should feel the stretch in the middle of your body.
4. Middle back. You can do this stretch either sitting or standing. It is a simple twist of your middle back while your hips and legs stay towards the front of where you are standing.
5. Calf stretch. Begin this by leaning into a wall. Keep one leg back and straight while moving the other forward with a slight bend. Make sure that your straight leg moves back far enough. Repeat on both sides.
6. Front Thigh. While leaning against a wall, bend one of your legs back. Grab it with the opposite hand and hold it in the air while bent.
7. Hip stretch. While sitting, stretch out one leg. Take the other and cross it over the stretched leg. You can then hold onto your knee of the crossed leg. This can also be done while twisting to the side and looking towards the back of the room, which will extend the stretch to the legs and back.
8. Lower back. Sit cross legged. Take one leg and stretch it in front of you. Lean forward, grabbing onto the ankles or shin.
9. Ankles. Hold onto a wall or something sturdy. Rotate one of your feet both clockwise and counterclockwise between eight and ten times. This should be repeated on both ankles.
10. Full body stretch. Lie on the floor. Extend your arms straight up and your legs in the opposite direction. Pull yourself in both directions. This is good for stretching your ankles to your fingertips and is also relaxing.
All stretches that are done should be held for at least five to ten seconds. By doing these stretches, or a variety of others, it will prepare your muscles for the exercise routine that you are about to do. Stretching adds to your workout, as well as helps for you to build flexibility. By having the right stretches available, and making sure that your entire body is stretched, it will help with your entire exercise routine and your health in general.
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