Stretching exercises are very important. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
Stretching exercises should be done on a daily basis. If you don't exercise regularly, you may want to stretch at least three times a week to maintain flexibility.
Not only athletes require stretching exercises but even we should do it daily.
I am listing 5 best stretching exercises you can perform:
1. Quad Stretch
Steps
Stand and hold onto a wall for balance if needed.
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 right down the front of your leg.
Squeeze your hips forward for a deeper stretch.
Hold for 15 to 30 seconds and repeat it again.
Health Benefits
It improves the flexibility of the body.
It Improves your performance in physical activities.
It Increases the blood flow to your muscles.
Improves your posture.
2.Chest and Shoulder Stretch
Steps
Sit or stand and clasp your hands together behind your back, arms straight.
Lift your hands towards the ceiling, go only as high as it is comfortable for you. You should feel a stretch in your shoulders and chest.
Hold for 15 to 30 seconds and repeat it again.
Health Benefits
It decreases muscle stiffness and increases range of motion.
It reduces your risk of a shoulder injury.
It improves posture.
3. Triceps Stretch
Steps
Reach your right arm toward the ceiling, then bend at the elbow and reach for your upper back. Try to place your right hand toward the middle of your back, middle finger on your spine.
Place your left hand on top of the right elbow and gently push the right arm down so your hand slides down your back a bit.
Hold for about 30 seconds, then repeat on the other side. Repeat 3–4 times as needed.
Health Benefits
It Promotes blood circulation.
It can increase flexibility and range of motion.
It helps to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance.
4. Seated Side Stretch
Steps
By sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.
Stretch up and then over to the right, feeling a stretch down your left side.
Hold for 15 to 30 seconds and repeat it again.
Health Benefits
It lengthens the muscles between the ribs and pelvis,
It improves rib cage mobility and the expansiveness of the lungs, which makes breathing easier in all situations.
It also improves posture.
5. Shoulder Stretch
Steps
Lift your shoulders up toward your ears and then draw them down and back.
Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the centre of your back, resting your middle finger along your spine.
Use your left hand to gently push your elbow in toward the centre and down.
Hold this stretch 30 seconds for three to four repetitions on each side.
Health Benefits
It reduces tension.
It relieves pain.
It increases mobility.
It reduces the risk of muscle and joint injury.
It improves posture.
I hope you found this useful. Thanks for reading till the end.
Comments