Benefits Of Stretching Exercises

  • By wise
  • April 2, 2015
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benefits of stretching

Benefits of Stretching

 

Stretching exercises

 

1. Side-face stretching

Step 1 :- Stand straight and relaxed.

Step 2 :- Keeping neck straight, turn your face to one side slowly so that your feel the neck muscles stretched.

Step 3 :- Hold the position for 3 – 5 seconds and then slowly turn the face to opposite side. Repeat this 3 – 5 times for each time.

 

2. Side-neck stretching

Step 1 :- Stand straight with shoulders relaxed.

Step 2 :- Keeping your face straight in forward direction bends your neck to one side keeping your back straight. Your neck muscles should feel stretched.

Step 3 :- Hold the position for 3 – 5 seconds and then bend the neck to other side slowly. Remember, keep your body stable while bending your neck. Repeat 3 – 5 times for each sides.

 

3. Front bends

Step 1 :- Stand or sit on a chair with straight back and relaxed shoulders.

Step 2 :- Keeping your back straight, bend your neck in forward direction so that back muscles of your neck feel stretched.

Step 3 :- Hold the position for 3 – 4 seconds and return back. Bend your neck back by looking in upward direction. Hold for same amount of time and return back. Repeat for about 5 times.

 

4. Arm stretching and side shoulders

Step 1 :- Stand with straight back and place your right palm on the left shoulder.

Step 2 :- Using your left hand, hold the back of the elbow and pull it slowly towards left shoulder across your chest. Hold the position for about 12 – 15 seconds. Your triceps and back muscles should feel stretched.

Step 3 :- Release the arm and do the same with the other arm. Repeat for 2 – 3 times.

 

5. Triceps-shoulders stretching

Step 1 :- Stand straight with your feet about shoulder width apart.

Step 2 :- Try to place your left palm on the right shoulder by taking your elbow over back or your head.

Step 3 :- Hold the elbow of left arm with right palm and pull it slowly towards right shoulder. IV. Hold the position for about 15 seconds and feel your triceps and side chest muscles stretched.

Step 4 :- Release your arm and repeat with other arm.

 

6. Middle-back stretching

Step 1 :- Stand straight with both feet about shoulder width apart and both hands on your hips.

Step 2 :- Keeping your hips and legs steady, twist your torso and turn your body and face toward one side from your waist.

Step 3 :- Hold the position for 20 seconds. You will feel your back muscles stretched.

Step 4 :- Release your body and repeat with other side.

 

7. Calf stretching

Step 1 :- Stand in front of a wall at a distance of 1 step from it. Rest your forearms and head on the wall with your body 1 step away from wall.

Step 2 :- Place your right foot such that toes of your foot touch the wall with your back leg straight.

Step 3 :- Move your hips slowly towards the wall but your back foot should be parallel on the ground and not in air. You will little tension in your calf muscles.

Step 4 :- Hold for 20 seconds and then come back to original position. Repeat the process with other leg.

 

8. Quadriceps stretching

Step 1 :- Stand straight facing the wall at a small distance from it. Place your left hand on the wall just to support the body a little.

Step 2 :- Fold your left leg and grab your left toe with right hand behind your body keeping your body straight.

Step 3 :- Pull your foot toward your hips slowly. Hold the position for 20 seconds where you feel muscles stretched.

Step 4 :- Slowly release the leg and repeat the process with other leg.

 

9. Inner thigh stretching

Step 1 :- Stand straight with both feet at a distance little more than your shoulder width apart and hands on your hips. Toes of your feet should point in the forward direction.

Step 2 :- Keeping your back straight, bend your right knee a little but keep your left leg straight. You will feel inner thigh muscle stretching.

Step 3 :- Hold the position for about 20 seconds and then get back to original position.

Step 4 :- Bend other knees and repeat the process.

 

10. Hips and hamstrings

Step 1 :- Sit on the floor with legs straight on the floor and feet joined.

Step 2 :- Keep your back straight. Bend your left knee and cross your left leg over the right such that your feet lands on the side of your right knee and left knee in front of your chest.

Step 3 :- Pull your left leg knee toward your right shoulder. Hold the position for 20 seconds. Release your left and repeat by switching legs.

 

11. Neck, hip and lower back muscles stretching

Step 1 :- Sit on the floor straight legs on the floor and both feet joined.

Step 2 :- Cross your right leg over the left leg such that right knee comes in front of your chest and right foot beside left knee.

Step 3 :- Bend your left elbow and place it on outer side of right knee and place your right palm behind you at smaller distance, to support your body.

Step 4 :- Apply little force over your left elbow and turn your neck towards right side and rotate the upper body from the waist. Hold the position for 25 seconds and release your body. Repeat the process with other side.

 

12. Back

Step 1 :- Sit on the floor with legs straight on the ground. Bend the left knee and roll the left foot all the way to your right thigh.

Step 2 :- Slowly try to bend forward and reach the ankle or toe of your right foot. Or just grab right ankle with both hands.

Step 3 :- Keep your right leg straight while you bend forward. Hold for 30 seconds.

Step 4 :- Switch legs and repeats the process.

 

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