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Exercises
Stretching Exercises for Improved Flexibility
Stretching exercises are a crucial part of any workout. Before
performing cardiovascular activity, you should stretch for about
ten minutes to warm up your body and improve your flexibility. When
performing stretching exercises, it's normal to feel a stretch that
may border on discomfort, but you should never feel pain. Only
stretch as far as you comfortably can to avoid injury. With regular
practice, you'll find that you're able to stretch further as time
progresses. Here are some great stretching exercises that can work
for most everyone:
Neck
1. Bend head so that your ear is close to your shoulder. Repeat on
opposite side. Do two sets of ten.
2. Look to one side. Bring head back to front position, then look
to the other side. Do two sets of ten.
3. Bring your chin to your chest. Then return to face forward
position. Lean head back. Return to face forward position. Repeat
10 to 20 times.
Arms, Shoulders and Back
1. Clasp fingers together with palms facing out. Extend arms at
shoulder height until you feel a good stretch.
2. Stand with feet shoulder-width apart. Reach up and grab elbow
with opposite hand while stretching to the side. Repeat with other
arm. Do at least ten times on each side.
3. Bend at the waist, keeping back straight as if it's a table.
Touch hands to floor and hold for several moments. Slowly roll your
body back to an upright position. Repeat ten times.
Legs
1. Stand close to the wall and use it for balance. Then, bend one
leg and touch your foot to the opposite knee. Hold for a few
moments. Repeat with other leg. Do two sets of ten.
2. Place feet together with hands on hips. Bend with the knees
until you look like you could be sitting in an imaginary chair.
Hold for a few moments. Repeat ten times.
3. Sit on the floor. Spread legs as wide as you comfortably can.
Try to reach your feet with your fingers and slowly bend until your
nose is pointing towards the ground. Lean forward as far as you
comfortably can. Repeat ten times.
Entire Body
Lie down on floor with legs together and arms above your head.
Reach with your hands and feet in both directions to give the
entire body a great stretch. Hold for a few moments, then release.
Repeat as many times as you like.
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