Hold on to a sturdy object and place your heel on the chair. Apart from improving your appearance, it also helps in treating muscle pains and aches. Move your right hand from the wall and out to the side parallel with the floor as you twist the torso to the right. It also promotes the release of feel-good hormones endorphin, which help in elevating the mood and feeling of well-being in general. At this point, you will be reaching towards the toes. Stand with your feet at hip width apart. With the opposite hand, press into the right elbow to stretch even further. Lie down on the floor with your arms extended outwards and palms facing down resting on the floor. At the same time, raise the opposite arm above the head and lean forward, balancing on the opposite leg. Extend the leg back to the starting position, keep it straight this time and pull it up to where your foot it parallel to the ceiling. Be in this posture for 30 seconds and repeat it with the other arm. Take a large step forward with your right leg and place the hands on the hips. As a physiotherapist, I teach my patient stretches all the time. Stretching is a crucial part of warm up exercises that most of us tend to skip because of the lack of time. However, change it to suit your needs and also add in some extra stretches as you see fit. Repeat on the opposite side. Start in a high plank position and bring one leg forward and laid on its side just under the chest, shift the hips forward and lower yourself until you feel a stretch in the gluteal muscle and hip flexor. Increases blood flow and energy levels; Reduces low back pain and arthritis; Helps improve poor posture; Reduces the risk of falling; Reduces risk for injury; By supplementing your stretching routine with strength training exercises, you will help balance out weaker muscles with the added benefit of flexibility. Start standing and take a small step forward with left leg. Grab the extended arm with your other arm and pull it towards your chest while keeping the extended arm straight. ABCDs of running Maintain the posture for 5 seconds and come back to the starting position. Medicine > Stretching > List. Standing comfortably, reach your right arm straight up above the shoulder. Stand with your feet at shoulder width apart. The muscles will become pliable and more flexible allowing for better range of motion and exercise performance. Stand next to a step and place one foot up with the leg straight. Stretching is just as important as warming up in most cases. Dynamic Stretching Benefit #3: Improves Flexibility. Each has a different aim and application. The seated twist is one of the most easy stretching exercises that help in mobilizing the muscles of the back, abdomen and oblique muscles. Stand with your feet at hip width apart and place both hands together in front of your chest or out to the sides for better balance. Twist to the opposite and adjust the arms to do the same. Kick one straight leg up to about chest level. Stretching is an indispensable part of any fitness workouts regime that helps the muscles in warming up and reduces the risk of injuries. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times. Make sure the hands are just under the shoulders and the knees under the hips. Stand on the edge of a step or other stable surface. As you are in your lunge, give a few rocks from side to side to ensure a good stretch. Lie face down on the yoga mat with your palms on the floor just below your shoulders and legs joined and extended behind. Grab the top of the foot and pull it inward, then shift the hips forward just a bit. These types of stretches will allow your body not only to warm up, but it prepares your muscles and joints for the workout ahead. Be sure to keep the legs straight the entire time. They should always be the focus of one's workout routine, allowing for superior strength and muscle gains due to their multi-joint function. This makes 1 repetition. Lie face down on the ground and place both hands just under the shoulders. Bring one heel off the ground, and as you place it back down, raise the opposite heel. Stand with your feet at shoulder width apart. Continue this exercise in a smooth motion as if you are walking. Begin on your hands and knees, take the knees as far apart from each other as you comfortably can. Shift your weight from side to side in a smooth motion. TO BEGIN . Stand with your feet at shoulder-width apart and place your arms across the chest. If you found this epic collection of stretching exercises helpful, please share it with your friends using the buttons below! Repeat for a few reps and switch to the opposite side. Stretching is equally important as exercise itself, and prepares the body for the upcoming exertion by loosening the muscles, improving movement and relaxing the joints. Next, shift the hips to one side in pulses, and then twist the hips towards that same side in pulses. Kick one straight leg up toward the hand, and then switch to the opposite side and repeat for about 30 seconds or more. Immediately come back down to starting position and repeat. Place your feet in a staggered stance with the right foot forward and knees slightly bent. Repeat on the opposite side. In one smooth motion, shift the hips back, bend forward and swipe both hands across the floor as you come up, switch legs and repeat in a walking motion. Bring the foot back to the starting point and repeat on the opposite side. But regular practice of muscle stretching exercises help in keeping the muscles, tendons and joints flexible and agile, thus reducing the risk of injuries. The Standing Thigh Release is an amazing stretch workout that works as well as Pilates exercises in toning the glutes, hip flexors, quads and thighs. Plant your feet and begin to twist the torso from side to side in one smooth motion. Repeat for a few reps. Lean forward and reach towards the floor with the left hand. Stand up straight with your feet at shoulder width apart. Wait for 30 seconds and return to the starting position. Repeat it 6 times at a stretch. Repeat for about 30 seconds. Repeat in a smooth motion, then switch sides. This full body stretching routine, composed of yoga moves and other exercises, can help you to improve your body alignment to move and feel better. The Butterfly Stretch is one of the best stretching exercises that helps in relaxing the neck, back, glutes, thighs and hamstrings – all at once. Hold the posture for 1 minute and do the same on the other side. Kneel down on one knee and place the opposite leg behind to to where the top of the foot, the knee, and the shin is going up the wall. You never want to hold your breath during your stretches as this can cause you to tense up and may inhibit your full stretching potential. 1. Thanks again. Repeat for about 30 seconds. Sink into the stretch a bit deeper by pressing the hips towards the floor. Repeat on the opposite side. Examples of PNF Stretching Exercises (Partner-Assisted) According to the ACSM Guidelines for Stretching (3), PNF stretches should be held for ~3-6 seconds of resistance. Repeat a few times and then complete the jumps for the opposite side. Keep your left hand down at your side and raise the right arm above your head. Be sure to keep the elbows soft, not bent or straight as you’re swinging the arms back. Just as balance nutrition is important to your diet, stretching for flexibility give you the juice you need to … Now repeat the same to your left side. Step back with one foot until you are mainly putting pressure on the ball of the foot and the heel is hanging off. Stand up tall and place one foot in front of you with the heel dug in and the toe pointing up. Begin in a sitting position with your legs extended in front of you. The Side Stretch is a simple upper body workout that helps in stretching and mobilizing the oblique muscles of the abdomen. Stand facing a wall or a sturdy object that you can put your weight against. Continue in one smooth motion and repeat. Stay in the position for 30 seconds and repeat it on the other side. Start in a high plank position then bring your right foot next to your right hand. These types of exercises can also help reduce falls in older adults. Come back up out of your lunge and adjust the leg just a little bit forward and repeat. Shift your weight forward to where the front knee is just over the foot. Repeat and switch to the opposite leg. 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