Top 10 Beneficial Stretching Exercises That Shouldn’t Be Skipped

Stretching

Doing stretching might not excite you, but it is very important for the flexibility of your body. It is just as important for a well-rounded fitness routine as strength and cardio work.

Incorporating stretching in your daily workout schedule will assist you to improve flexibility, reduce tightness, and ultimately make your workouts more efficient and safe.

Stretching is the best way to end any workout and it has various benefits:

  • Builds greater overall flexibility
  • Relieves stress
  • Helps your body revisit to its pre-exercise state
  • Gives your mind and body a chance to reflect on the workout you just did and feel its impact
  • May reduce post-exercise muscle soreness and stiffness

 

To get the benefits of stretching, you don’t need to spend a lot of time on it. You can do it anytime or anywhere- after a workout, at work, or when you feel free to do so.

Stretching targets all the major muscles of the body, including those that are chronically tight like the back, arms, hips, chest, and legs. To get better flexibility, you should do stretching every day.

Start with 5 to 10 minutes warm-up of light cardio, or you can do this post-workout, or after having a bath when your muscles are warm. 

Repeat each stretch for one to three times and hold each stretch for 10 to 30 seconds. Stretch your body to the extent where you don’t feel any pain or discomfort and only stretch as deep as you can. If you are having pain then you should relax for some time. 

Let’s see the stretching exercises to make your body flexible

1) Quad Stretch

Quad Stretch

1) You can take the support of the back of a chair or hold onto a wall and stand if needed

2) Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. You should feel a stretch down the front of your leg.

3) Squeeze your hips forward for a deeper stretch.

4) Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times per leg.

 

2) Standing Hamstring Stretch

Standing Hamstring Stretch

  1. Take your left foot forward and tip from the hips, keeping the back flat.
  2. Lower down until you feel the stretch at the back of your leg
  3. Rest the hands on the upper thighs to give your back some support. 
  4. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

3) Upper Back Stretch

Upper Back Stretch

  1. In the front side of yourself, clasp your hands together and round your back, and to feel stretch in your upper back, press your arms away from your body
  2. To get the most out of this stretch contract your abs
  3. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

4) Chest and Shoulder Stretch

Chest and Shoulder Stretch

  1. Stand or Sit and clasp your hands together behind your back, arms straight.
  2. Lift your hands in the upward direction towards the ceiling as high as you can and feel a stretch in your shoulders and chest.
  3. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

5) Biceps Stretch

Biceps Stretch

  1. Stretch your arms behind you slightly to the sides with your thumbs up.
  2. Rotate your thumbs down and back until they are pointing to the wall to stretch the biceps.
  3. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

6) Shoulder Stretch

Shoulder Stretch

  1. Stretch your right arm straight across your chest and curl the left hand around your elbow, and now gently pull the right arm to feel the stretch in the shoulders.
  2. If you are not feeling stretch then drop down the shoulder.
  3. Try dropping the shoulder down if you’re not feeling a stretch.
  4. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

7) Seated Side Stretch

Seated Side Stretch

  1. Standing or Sitting clasp your hands straight up overhead, palms facing the ceiling.
  2. Stretch up and then over to the right to feel a stretch in your left side.
  3. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

8) Triceps Stretch

Triceps Stretch

  1. Bend your right elbow behind your head and gently pull the left elbow from your right hand in further until you feel a stretch in your triceps.
  2. Hold for 15-30 seconds and switch to another side, repeat the process for 2-3 times.

 

9) Piriformis Stretch

Preformis Stretch

  1. Sit on the ground with both legs extended ahead of you.
  2. Cross your right leg over your left, and place your right foot flat on the ground.
  3. Place your right on the ground behind your body.
  4. Place your left on your right quad or your left elbow on your right knee and press your right leg to the left as you twist your torso to the proper.
  5. If the spinal rotation bothers your back, take it out and easily use your left to tug your right quad in and to the left.

 

10) Lunge With Spinal Twist

Lunge With Spinal Twist

  1. Start standing together with your feet together.
  2. Take an enormous breakthrough together with your left foot, so that you’re during a staggered stance.
  3. Bend your left knee and drop into a lunge, keeping your right leg straight behind you together with your toes on the bottom, so you are feeling a stretch at the front of your right thigh.
  4. Place your right on the ground and twist your upper body to the left as you extend your left arm toward the ceiling.
  5. Hold for 30 seconds to 2 minutes.
  6. Repeat on the opposite side.

 

With these easy stretching exercises you can keep yourself fit and active and make your body flexible. Also with this, you can check out the healthy diet plan for yourself which will add more benefits to you.

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