Stretching is very important for flexibility, range of motion and injury prevention. Incorporating stretching into your daily workouts is a given, but including it in your daily routine is just as important to health and body functioning as regular exercise. It relaxes your muscles and increases blood flow and nutrients to your cartilage and muscles.1.Standing triceps stretch.

Triceps are the muscles on the back of your upper arm. To stretch them start by standing tall with your feet hip-width apart, arms extended overhead. Bend your right elbow so that your right palm lands on upper back. Reach with your left hand over to grasp just below your right elbow. Gently pull your elbow back and towards head; Once you achieved this pose, hold it for about 45 seconds, then switch arms and repeat. This helps stretches your neck, shoulders, back and triceps.

2.Standing thigh release.

This exercise is one of the most common and easiest to do. First, stand tall with your abs firm, feet together and arms by your sides. Then, raise your right heel upwards towards your back and hold the top of your foot with your right hand. Once you’ve gotten hold of your foot, extend your left arm overhead (or place on chair) to help you keep your balance. Push your right foot into your hand to increase the stretch along the front of your thigh. Hold this position for about one minute; release, switch sides and repeat the process again.

3.The runner’s stretch. 

This is a good stretch to do if you are a runner, or want to become a better runner. Start by putting your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach. Breathe in, then, in one motion, exhale as you straighten your right leg and raise your body. Slowly return to the lunge position again. Repeat this process four times after which you should switch legs.

4.The standing side stretch.

Stand with your feet together and your arms straight overhead. Hold your hands together with your fingers interlaced and pointer fingers extended. Breathe out as you bend your upper body to the right, while keeping your legs firm and straight. Keep this position as you take five slow breaths, then slowly return to your centre standing position. Repeat this process on your left side.

5.Hamstring and calf stretch. 

The hamstrings are the muscles along the back of your upper leg, running from the thigh to knee. Your calf muscles are along the back of your lower leg; they help move your heel during activities such as walking, running, or jumping. To stretch both muscle groups together you should start by placing your right foot a little in front of you, but keep it straight. Lean your torso forward toward your extended right leg, and bend your supporting knee slightly. Hold for a few seconds, then return to your standing position. Repeat the process with your other leg.

5 Stretching exercises for a fitter you
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