If you found this epic collection of stretching exercises helpful, please share it with your friends using the buttons below! Repeat a few times and then complete the jumps for the opposite side. Move your arms out to the sides, bend the elbows and point the finger tips up towards the ceiling. "Holding the plank position takes strength and endurance in your abs, back, and core. The legs should be straight. Stand with your feet wide apart and step into a low side lunge. Repeat on the opposite side. Start in a lunge position by putting your right foot forward and placing your left knee on the floor. Step back with one foot until you are mainly putting pressure on the ball of the foot and the heel is hanging off. Start on the floor on your hands and knees. Feet should point directly forward. Push your chest off the floor by extending the arms. Some studies have also shown that static stretches done prior to a work out can actually result in injury. Immediately come back down to starting position and repeat. Repeat and switch to the opposite leg. Warming up also lubes the joints, readies the tendons and ligaments, and has quite a few mental benefits as well. Start by lifting one heel off of the floor and slightly bending the same knee, lower the heel back down and do the same on the opposite side. Repeat about 10-15 times. 10 Remarkable Stretching Exercises Before Workouts – PDF. Stand with your feet at hip width apart. This makes one repetition. As you are running bring the heels up to the glutes each time the foot goes back. Thanks again. Stretching provides many benefits to your body and general well-being. 1. Bend the right knee and place the foot across the left knee then squat down till you feel a stretch in the glutes. Save my name, email, and website in this browser for the next time I comment. Stand straight facing a wall or similar surface. Keep the leg straight, the back straight, and slowly lean forward towards the knee till you feel a stretch in the hamstring. Stand up straight with the shoulder back, the chest out and head facing forward. Manvsweight.com may contain coarse language and unprofessional advice and due to its content it should not be visited by anyone. Stretches prior to workouts promotes blood flow and circulation throughout the body that in turn increases the supply of oxygen to the brain, which helps in maintaining a good mood. Hinge at the waist to lean your torso forward toward the extended right leg, and bend your supporting knee. All matters regarding your health require medical supervision. What are the best exercise for weight loose. Repeat on the opposite side. Bend at the left knee and drop down into a deep lunge position, then come back up. Stand straight with your arms and legs relaxed. Keep your left hand down at your side and raise the right arm above your head. If you have medical problems or if you have been inactive and want to exercise vigorously, check with your doctor or other healthcare provider before starting a physical activity program. You should never bounce or force a stretch. Reach the right arm over head and grasp a sturdy object such as a door frame. Repeat on the opposite side. Continue in a smooth motion for about 30 seconds. Switch to the opposite side and repeat for a number of reps. Place both hands against a wall and step both feet out behind you. Repeat on the opposite side. Stretching exercises help muscles to relax, relieving tension. Sit on the floor with legs straight forward and feet next to one another. Keep going till you feel a stretch in the chest then bring it back and repeat for a few reps and switch sides. You need to keep a foot forward, and the arms should be loose on the sides. Start in the high plank position the inch your feet forward until the hips are slightly raised. Separate the hands and swing them back till you squeeze the shoulder blades together, then return. 3. Stand with your feet at hip width apart, bend the right knee and bring the right foot behind you then pull it towards the glutes. Additionally, Manvsweight.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links. Lift and lower the head for a few reps and be sure not to force the stretch. CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general. Go as deep as you comfortably can, come back to standing and switch to the opposite side. The head is looking down. Stand arms length from your partner and face opposite directions. Keep your abdomen engaged and stretch your shoulder blades to open your chest. 10 Stretching Exercises Seniors Can Do Every Day. Continue this motion for at least 30 seconds, then repeat on the opposite side. Keep repeating this smooth transition from side to side for a few reps. Kneel down on your left knee and keep the right foot flat on the floor and facing outwards. This will give the obliques a good stretch. Since stretching exercises engage and work a wide range of muscles such as lower back muscles, hip flexors, quadriceps and hamstrings, they help in reducing lower back pain and correct the posture. With both arms straight down by your sides, start to swing them upwards till the fingers are pointing to the sky the quickly bring them back down to the starting position and keep the motion going for about 30 seconds. Repeat it 3 to 4 times for best results. Here are a few suggestions: Sitting tall … Stand with your feet at hip width apart and bring one knee up towards the chest, as you do this, wrap both hands around the knee and give it a pull upwards. Stretching should be done after the warm-up or you can do dynamic (active) stretching with the warm-up (before the workout). 2. Be sure to keep the arms straight the entire time. Continue for a few reps then switch to the opposite side to complete. Face your head forward and rotate the hips to the right, then the center, and then to the left. A great way to gain flexibility and mobility in the shoulders. As a physiotherapist, I teach my patient stretches all the time. Repeat for a few reps. Holding a ski pole or other type of stick, spread the feet as wide as you comfortably can. This is a big mistake for many reasons. In a fast motion, squat down and quickly come back up by pushing off with the heels. Lie face down on the yoga mat with your palms on the floor just below your shoulders and legs joined and extended behind. This exercise will focus on stretching and warming up the lower back with a simple twist. Lie down on your back with the knees bend and feet flat on the floor. The opposite foot is in front, knee is bent. Lie on your back, raise the hands overhead and hold onto a sturdy object to keep you stable. 1) UPPER BACK STRETCH Keep repeating this motion in a medium pace and be sure to keep the core engaged. Keep the back straight and arms in front of you and parallel to the floor. Knee on one knee close to a wall or stable object. But fitness experts will tell you that stretching can actually make things easier during actual workouts by increasing flexibility and boosting blood flow beforehand. Bend both knees and place the feet flat on the floor. The Butterfly Stretch is one of the best stretching exercises that helps in relaxing the neck, back, glutes, thighs and hamstrings – all at once. Static stretching should always be done after your workout. Stretch and the toe put your right foot and also add in some extra stretches as you the..., lower back pain keep you stable and clinical experience foot firmly on the outside of the neck relaxed... 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