Fitness and Exercises - Stretches

Stretches

Stretches is one of the most important exercises any of us can put into our daily schedule. The back especially requires stretches, since it is the producer of several body muscles. The back is often the first area where people experience pain. One of the first stretching exercises that target the back is the single exercise that will make the back release from pain. Other stretch exercises are important; however, the back requires added attention. During a day, we put a lot of weight on the back, since everything we do in a day’s time, rely heavily on the back.

To start back exercises lay your back in a comfortable position with the legs elongated and the arms stretched over the head. It is vital that the back flex exercises are done correctly to avoid injury. With both hands stretched over the head stretch up as far as the arms will allow simultaneously stretching the legs at length. Make sure the chest is expanded up and hold your place up to fifteen or thirty seconds. Repeat until you feel the body release stress and tension.

The triceps stretches require bending the ‘right arm’ bending it behind the neck area. Bend the elbows extending them toward the ceiling. With the left hand clutching the right elbow, tug gently to the left until you feel a stretching sensation; At this point you should feel a stretching sensation at the rear of the higher right arm. Repeat the procedure on each arm holding in place both arms up to fifteen to thirty seconds.

The hip flexor stretch requires lunging to the front on one leg, while reaching the shoulders’ at breadth, and steadying the feet on the floor. With your knee (right), rest the feet and toes on the floor in firm place. The knee (left) should be higher than the ankle. Lower the hip (right) steadily until a stretch feeling exists. Again, repeat fifteen to thirty seconds per leg.

Hamstrings require sitting in a relaxed position while bending the left leg, and extending the right. The left foot should be in a resting position while touching the inner portion of the other leg. (Right) Coil the higher portion of the body directing to the knee until it touches. A stretching feeling should exist around the right area of the hamstring. Hold position up to fifteen to thirty seconds and swap legs following the same procedure.

When doing calf stretches, you should stand in a comfortable position placing the “hands on the hip region. Calf Stretches can also be done by placing ‘both hands on a wall (shoulder’s width apart). Once you have positioned yourself, you will then step frontward ‘with your right foot (about a half-shoulder’s width). Then you will bend the knees, with your feet grounded to the floor, and shift your body ‘to your forward foot.” Once you have followed these procedures then you will lower your hips gradually, until your body exposes a mild stretching feeling in your “calf muscle and Achilles tendon.” (Rear-left leg) Continue this for at least “15 to 30 seconds,” on each leg.

Shoulder Stretches I recommend that a person does shoulder stretches first; however, each trainer has his/her own purposes and reasons why other stretches should be done first. To do proper shoulder stretches you will need to stand in a comfortable position, binding “your fingers behind your back so that your palms are facing in toward your spine, thumb” aiming toward the floor. Once you have positioned yourself properly, then proceed by linking your hands in the direction of the ceiling gradually, while your back and neck is in a relaxed state.

You should feel a stretching awareness in your chest. Continue the shoulder exercises for by holding in position “for 15 to 30 seconds. Neck Stretches Sitting flat on the floor, tilt your head in a backwards position. Tilt you head, rolling it from side to side. Slightly lower your head toward your chest, moving it from side to side, and then to the back. Do not drop your head lower than needed to feel the stretch sensation that is most effective. After you have finished the flexibility exercises, you can then move on to a full body workout.

However once you have finished your workout, it is recommended that you do a cool down exercise, coupled with stretches. This will help your body to relax after you have endured a full body workout. Light flexibility exercises are great for limbering the body, and should be done before exercise begins to give your body the flexibility it needs to exert itself.