Stretching Exercises
Stretching is considered to be an essential part of any workout. Stretching exercises should be done to reduce the chances of injury and to increase the flexibility of muscles. One can perform these exercises both before and after any workout and the muscles should be warm up before doing these exercises. One should do stretching exercises for about 15 seconds daily and if one feels any pain then one should perform these exercises slower. There are various types of stretching exercises such as:-
Stretching Exercises for Side of Neck
* First of all, one should stand or sit and make the arms loose at keep it on sides.
* The head should be turned on one side and then on other side.
* One should hold the head to each side at least 5 seconds.
* Repeat this exercise for about 1-3 times.
Stretching Exercises of Shoulder and Back of Upper Arm
* One should stand up or sit down and right hand should be placed on left shoulder.
* Then the right elbow should be pulled by the left hand across the chest towards the left shoulder and hold this for about 10-15 seconds.
* Then repeat this exercise on the other side of the shoulder.
Stretching Exercises of Triceps, Waist and Top of Shoulders
* One should keep their knees slightly flexed.
* One should stand up or sit down by putting their arms on overhead.
* Then elbow should be held with hand of opposite arm.
* Then elbow should be pulled behind the head and one should slowly lean to the side till one feels the stretch.
* One should hold this for about 10-15 seconds.
* Then this exercise should be repeated on the other side.
Stretching Exercises for Ankles
* One should stand up or hold something for balancing.
* Then right foot should be lifted and foot and ankle should be rotated for about 8-10 times clockwise and anticlockwise.
* Repeat this exercise on other side of the ankles.
* This exercise can be done by sitting down also.
Stretching Exercises for front Thigh
* One should stand away from wall and left hand should be placed on the wall for support.
* Then one should stand straight and then hold top of the left foot with the right hand.
* Then heel should be pulled towards buttock.
* Do this stretching exercise for about 10-20 seconds.
* Then repeat this exercise on other side of the thigh.
Stretching Exercises for Middle Back
* One should stand by putting hands on the hips.
* Then torso should be twisted gently at waist till the stretch is felt.
* Then hold this for about 10-15 seconds.
* Then repeat this exercise on other side of the middle back.
* Then knees should be kept slightly flexed.
Stretching Exercises for Arms, Shoulders, Ankles and Feet
* First of all, one should lie on the floor and then arms should be extended overhead and legs should be kept straight.
* Then hold legs and arms in opposite directions.
* Then stretch them for about 5 seconds and then relax.
Stretching is considered to be an essential part of any workout. Stretching exercises should be done to reduce the chances of injury and to increase the flexibility of muscles. One can perform these exercises both before and after any workout and the muscles should be warm up before doing these exercises. One should do stretching exercises for about 15 seconds daily and if one feels any pain then one should perform these exercises slower. There are various types of stretching exercises such as:-
Stretching Exercises for Side of Neck
* First of all, one should stand or sit and make the arms loose at keep it on sides.
* The head should be turned on one side and then on other side.
* One should hold the head to each side at least 5 seconds.
* Repeat this exercise for about 1-3 times.
Stretching Exercises of Shoulder and Back of Upper Arm
* One should stand up or sit down and right hand should be placed on left shoulder.
* Then the right elbow should be pulled by the left hand across the chest towards the left shoulder and hold this for about 10-15 seconds.
* Then repeat this exercise on the other side of the shoulder.
Stretching Exercises of Triceps, Waist and Top of Shoulders
* One should keep their knees slightly flexed.
* One should stand up or sit down by putting their arms on overhead.
* Then elbow should be held with hand of opposite arm.
* Then elbow should be pulled behind the head and one should slowly lean to the side till one feels the stretch.
* One should hold this for about 10-15 seconds.
* Then this exercise should be repeated on the other side.
Stretching Exercises for Ankles
* One should stand up or hold something for balancing.
* Then right foot should be lifted and foot and ankle should be rotated for about 8-10 times clockwise and anticlockwise.
* Repeat this exercise on other side of the ankles.
* This exercise can be done by sitting down also.
Stretching Exercises for front Thigh
* One should stand away from wall and left hand should be placed on the wall for support.
* Then one should stand straight and then hold top of the left foot with the right hand.
* Then heel should be pulled towards buttock.
* Do this stretching exercise for about 10-20 seconds.
* Then repeat this exercise on other side of the thigh.
Stretching Exercises for Middle Back
* One should stand by putting hands on the hips.
* Then torso should be twisted gently at waist till the stretch is felt.
* Then hold this for about 10-15 seconds.
* Then repeat this exercise on other side of the middle back.
* Then knees should be kept slightly flexed.
Stretching Exercises for Arms, Shoulders, Ankles and Feet
* First of all, one should lie on the floor and then arms should be extended overhead and legs should be kept straight.
* Then hold legs and arms in opposite directions.
* Then stretch them for about 5 seconds and then relax.