Do you remember back in the days when you could easily bend backward to touch the ground? Remember how possible it was for you to bend forward and touch your toes. Are you struggling to do all these kind of things? Do not worry because as you progress in age or keep away from the exercises, your body is likely to be a little stiffer and you are going to find these exercises a bit uncomfortable. But these are not some of the things that you should sit back and watch—there are various exercises that can keep you flexible, and even help you feel better and stable.
Are you dreaming about being physically fit? You are not alone, as many people, including women, men, and young people are looking for ways to achieving the best physique, strength, and flexibility. But what many people do not know is that it requires performing various exercises that work together to keep their bodies flexible and fit. Stretching is one of the ways you can achieve this goal. So, what is stretching and how beneficial is it to your body? First, it is important to define flexibility as the ability to exercise the joints in a range of motions. It can also be viewed as the process of elongating the muscles to achieve an optimal range of motion (ROM). Before you commence your stretching exercises, it is essential to warm your body up. This process is known as Dynamic Stretching. On the other hand, static stretching is the type of stretch that involves stretching various joints while assuming a stationary position. This stretching is recommended after exercises. While some people dismiss the benefit of static stretching, calling it a waste of time, it can help relax your muscles after a tedious workout. For people looking to attain optimal ROM would find static stretching extremely important.
Here are some of the benefits of stretching:
• Reduced risk of injury
• Increased movement and efficiency
• Improved blood supply and nutrients to joint structures
• Improved neuromuscular coordination
• Lower low back pain
• Reduced muscular tension
• Improved body balance and postural awareness
Stretching Routine Instructions
The following routine is a basic static stretching routine that is designed to improve your physical fitness after the workout. This routine takes approximately 5-10 minutes and achieves the intended benefits.
• Hold each of your stretches for 10-15 seconds and repeat two times with both the legs.
• Feeling a little discomfort during this procedure is normal so you should not worry
• Ensure not to bounce as you stretch, instead relax and breathe in as you stretch your muscle.
Common Exercises to Help You Achieve Maximum Benefits
Stretching Exercise #1: Stretching the Stretch
There are two basic ways of performing hamstring stretches while seated. The first one is done by splitting the legs apart. This type of stretch resembles the butterfly stretch only that one leg is bent while the other one is held against the ground. Both stretches are an ideal way of exercising your hamstrings, which make up the muscles found at the back of your thigh. Remember these stretches can cause mild to the serious discomfort of your back if done poorly. If you wish to make the stretch even more intense, let your toes extend towards the body while stretching your quads to the maximum possible limit.
Stretching Exercise #2: Butterfly Groin Stretch
Press your elbows down in order to increase the extent of the stretch. Ensure to put your feet closer to the body if you wish to achieve higher intensity.
Exercise #3: Lying Hip Stretch
Your hands should be held around the right knee to help pull your leg towards the body. Many physical experts recommend this hip stretch in all your stretching routine for maximum benefits. Men are known to have tight hips, making this stretch the most ideal for men who want to record instant benefits.
Exercise #4: Posture
This is the type of stretch that you can perform while in an upright posture while holding your foot with all your hands. You can also incorporate lying quad since it is all about doing your exercises while on the ground. Bringing your knee further backward creates more intense stretch, especially of the quadriceps.
Exercise #5: Calf Stretch
The standing version of this stretch involves pushing against a wall. However, you can also achieve the same quality stretch by pushing against the ground. If you are professional athlete looking to achieve tight calves, then calf stretch is ideal for you, as it improved your cardiovascular fitness. You can work more your upper and lower calves by ensuring a greater angle of your foot.
The Bottom line
The success of your exercises regimen is all about regular stretches to help increase flexibility, improve blood flow and reduce the risk of injuries.