Stretches are important in any workout routine, and these ten stretches are among the best for flexibility trainees.
There is a reason that flexibility training is included in most standard exercise routines. Keeping the muscles free from tension enhances mobility and endurance while reducing the chance of injury in everyday activities and intense athletic performances. This article presents a list of some exercises which will aid in improving your degree of overall flexibility.
These work with any stretching routine for men or women, including yoga, pilates, or in conjunction with your workouts.
1) Seated Hamstring Stretch
Stretch both legs out straight to get rid of cramps. Next, sit up perfectly straight with your legs stretched out to your sides and your feet pointing back towards your head (don’t let them touch). You should feel a stretching down the back of your leg. Hold this position for 10-12 seconds and then relax for 5 seconds before repeating.
2) Groin Stretch
Put your right foot in front of yourself with your knee bent and left leg straight behind you with the foot on the ground. Keep your back straight and bend forward at your waist until you feel a slight stretch in the groin area. Hold the position for 10-12 seconds. Do the same for the other side of your body.
3) Quadricep Stretch
Stand up straight with your feet together and your arms at your sides. Bend one leg back so that it forms a 90-degree angle, and raise your heel as close to your buttocks as possible (the other leg should remain stationary). Keep bending forward until you feel a stretch on the front of the raised leg’s thigh. Make sure not to bend over too far or arch backward. You can perform this exercise with both legs at once by bending them both back and bringing both heels as close to the buttocks as possible.
4) Calf Stretch
Lean forward slightly at the waist and keep both legs straight (knees locked). Use one hand to hold onto something stable like a wall with one leg bent back behind yourself until you feel stretching in your lower calf (heel cord area ). Make sure not to lean too far over or arch backward as this may cause injury.
5) Side Stretch (with hand on chair or wall)
Place your right hand on an elevated surface, such as a chair with the right arm bent at the elbow and with the hand pointing away from you. Gently push down to put weight on your arm while keeping good posture with your left arm extended out to the side. You should feel a slight stretch in your left shoulder. Hold this position for 10-12 seconds, then do the same for the other side of your body. For an extra stretch, try placing both arms above you using two chairs to get an even greater stretch across both shoulders.
6) Triceps Stretch
While standing straight up, hold your right elbow with your left hand. Push the bent elbow behind the back with your other arm until you feel a stretch in both arms and shoulders. Hold this position for 10-12 seconds. You can do the same stretch with both arms at once (bend your elbows behind your back and hold them together with your hands).
7) Bicep Stretch
Stand up straight with your feet shoulder-width apart. Place your right palm flat on an elevated surface such as a chair, table, or railing with the arm extended out to the side. Tilt your head to the left so that you feel a stretch around the bicep. Hold the position for 10-12 seconds before repeating on the other side of your body.
8) Neck Stretch
Turn your head to face forward and tip it slightly downward. Extend your chin forward as far as you can comfortably go. You should feel it on the side of your neck near the base of the skull. Hold this position for 10-12 seconds.
9) Shoulder Roll
Turn your head to face forward and tip it slightly downward. Relax and let your shoulders slump. Gently shrug them up and then roll them back and down, stretching the muscles underneath. You should feel a slight stretch across the tops of your shoulders. Hold for 10-12 seconds and then relax for 5 seconds before repeating.
10) Sphinx Stretch
Lay on your stomach with both hands placed palm down under your shoulders. Keeping your legs and back straight, slowly push up using the strength of your upper body while keeping a relaxed neck. You should it in your chest and mid to lower back. Hold this position for 10 seconds, then relax before repeating.
Conclusion:
Stretching is one of the the best ways to increase flexibility and reduce injury. However, it’s not enough to simply stretch alone; good posture and striking the right balance between tension and relaxation must also be practiced for optimum results.
