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Stretching exercises for Injury Prevention
It is important to include Stretching exercises as part of your regular
fitness regimen. Stretching exercises can help you avoid injuries in addition to improving your level of flexibility. The minimum recommended schedule for Stretching exercises is three times per week - include your major muscle groups.
Here is a list of Stretching exercises you should do on a
regular basis:
Biceps
Lean forward, bending at the waist. Push your arms back behind you as far as you can, pointing your thumbs toward the ceiling.
Triceps
Reach your right hand up towards the ceiling then bend at the elbow (behind your head).
Take your left hand and grab the elbow directly behind your head. Now, pull towards your left side such that you feel the stretch in the back of your right arm.
Chest and Shoulders
In an open doorway, place one hand on each side. Now, lean forward. Hold for 30 seconds and release. Lower Back
Sit with knees bent and legs spread apart. Your feet should be flat on the floor. Place your hands on your ankles.
Now, put your chin to your chest and contract your abs such that your body is bent towards the floor. Hold about 20 seconds and release.
Quads
Standing, grab your right ankle with your right hand then pull back touching your heel to your glute (butt). Hold then switch sides. Stand next to a wall so you can place opposite hand on for balance. Your thigh should be parallel with your supporting leg. Do not (lean forward.)
Hamstrings
Lie on your back. Legs should be straight and flat on the floor. While keeping your left leg in that position, bend your right knee then pull it up to your chest. You should have your hands on the back of this leg's thigh to help pull your leg up further.
Calves
Stand facing a wall. Place your toes of your right foot on the wall, heel remains on the floor. Work your toes up as high on the wall as you can then lean your body in such that you feel a good stretch in your right calf muscle. Hold then switch sides.
Multi-Area Stretch (calves, Achilles tendons, hamstrings,
shoulders and lower back)
Start off by getting down on all fours, hands and feet shoulder-width apart. Move your feet back about half a foot then press down into your feet while lifting your heels toward the ground - legs will straighten. Your buttocks should be lifted up high. Your hands should be firmly pressed into the ground. Your heels should be as close to touching the ground as possible. Your head should hang freely. This pose will make your body look like an upside down "V". Your breathing should be kept steady as you hold for 30 seconds.
Eventually, work yourself up to 1 to 2 minutes
It is important to include Stretching exercises as part of your regular
fitness regimen. Stretching exercises can help you avoid injuries in addition to improving your level of flexibility. The minimum recommended schedule for Stretching exercises is three times per week - include your major muscle groups.
Here is a list of Stretching exercises you should do on a
regular basis:
Biceps
Lean forward, bending at the waist. Push your arms back behind you as far as you can, pointing your thumbs toward the ceiling.
Triceps
Reach your right hand up towards the ceiling then bend at the elbow (behind your head).
Take your left hand and grab the elbow directly behind your head. Now, pull towards your left side such that you feel the stretch in the back of your right arm.
Chest and Shoulders
In an open doorway, place one hand on each side. Now, lean forward. Hold for 30 seconds and release. Lower Back
Sit with knees bent and legs spread apart. Your feet should be flat on the floor. Place your hands on your ankles.
Now, put your chin to your chest and contract your abs such that your body is bent towards the floor. Hold about 20 seconds and release.
Quads
Standing, grab your right ankle with your right hand then pull back touching your heel to your glute (butt). Hold then switch sides. Stand next to a wall so you can place opposite hand on for balance. Your thigh should be parallel with your supporting leg. Do not (lean forward.)
Hamstrings
Lie on your back. Legs should be straight and flat on the floor. While keeping your left leg in that position, bend your right knee then pull it up to your chest. You should have your hands on the back of this leg's thigh to help pull your leg up further.
Calves
Stand facing a wall. Place your toes of your right foot on the wall, heel remains on the floor. Work your toes up as high on the wall as you can then lean your body in such that you feel a good stretch in your right calf muscle. Hold then switch sides.
Multi-Area Stretch (calves, Achilles tendons, hamstrings,
shoulders and lower back)
Start off by getting down on all fours, hands and feet shoulder-width apart. Move your feet back about half a foot then press down into your feet while lifting your heels toward the ground - legs will straighten. Your buttocks should be lifted up high. Your hands should be firmly pressed into the ground. Your heels should be as close to touching the ground as possible. Your head should hang freely. This pose will make your body look like an upside down "V". Your breathing should be kept steady as you hold for 30 seconds.
Eventually, work yourself up to 1 to 2 minutes