Hello guys, Today I want to discuss the importance of stretching not only for gym people but for every other guy who is sitting on their chair in front of their computer.
As basically Stretching is the process of elongation of muscles to improve the range of motion.
There are different benefits of stretching such as
• Increased movement efficiency
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Decreased risk of low back pain
• Reduced muscular tension
• Improved balance and postural awareness
For the best, anyone can take at least five minutes from their routine time to the max if they can.
Some of the best stretching exercising before and after the workout is as shown in the image below:
In this Image,
1) First, hold your hand as shown in it and raise your hands straight to the top with breathing air in until no space left in the lungs and after a maximum of 30 seconds relax and release the air out. Do it for 8-10 times.
2) In this position hold your hands in the back side of your body with your fingers and take them as far as you can with it take to breathe in.
Do it 8-10 times.
3) In this position, hold your bend arm from the elbow with another hand as depicted in the image. Put some force on the elbow from the other hand with breath in and then release and relax. Do this same with another hand. Do it for 4-5 times.
4) As shown in the image, raise both hands in the air parallel to the ground then stretch them back as much you can take. Do it 8-10 times.
5) For this position to start, sit on the ground on a yoga mat with legs straight, now move one leg in the bend position and put this leg the other side of the second leg and rotate the upper body to the side of the raised leg to the max position you are able to. after this relax your leg and upper body. Do the same for the other leg. Do it for 4-5 times.
6) In this position, straighten your back, bring your feet together in the butterfly position and swing your legs, in the start, it will pain a bet. Do it for 40-50 second and later increase your duration.
7)In this position, put your legs straight on the yoga mat and raise your body in the air for 20-30 seconds in the start and later increase your duration.
8) For this position, stand straight by holding some support to maintain body balance, now raise your leg backwards and hod with one hand and pull it such as your body will experience stretching for 20-30 seconds. Now repeat this with another leg. Do it for 8-10 times.
9) In this stretching position, stand straight, now bend and try to touch the toes without bending the knees. Now come back in the original position and relax. Do it for 8-10 times.
10) In this position, Keep your right leg forward on the floor and extend your left leg straight back placing your heel flat on the floor. Don't bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and change sides. Do it for 8-10 times.
With this, all the best with your exercises.
As basically Stretching is the process of elongation of muscles to improve the range of motion.
There are different benefits of stretching such as
• Increased movement efficiency
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Decreased risk of low back pain
• Reduced muscular tension
• Improved balance and postural awareness
For the best, anyone can take at least five minutes from their routine time to the max if they can.
Some of the best stretching exercising before and after the workout is as shown in the image below:In this Image,
1) First, hold your hand as shown in it and raise your hands straight to the top with breathing air in until no space left in the lungs and after a maximum of 30 seconds relax and release the air out. Do it for 8-10 times.
2) In this position hold your hands in the back side of your body with your fingers and take them as far as you can with it take to breathe in.
Do it 8-10 times.
3) In this position, hold your bend arm from the elbow with another hand as depicted in the image. Put some force on the elbow from the other hand with breath in and then release and relax. Do this same with another hand. Do it for 4-5 times.
4) As shown in the image, raise both hands in the air parallel to the ground then stretch them back as much you can take. Do it 8-10 times.
5) For this position to start, sit on the ground on a yoga mat with legs straight, now move one leg in the bend position and put this leg the other side of the second leg and rotate the upper body to the side of the raised leg to the max position you are able to. after this relax your leg and upper body. Do the same for the other leg. Do it for 4-5 times.
6) In this position, straighten your back, bring your feet together in the butterfly position and swing your legs, in the start, it will pain a bet. Do it for 40-50 second and later increase your duration.
7)In this position, put your legs straight on the yoga mat and raise your body in the air for 20-30 seconds in the start and later increase your duration.
8) For this position, stand straight by holding some support to maintain body balance, now raise your leg backwards and hod with one hand and pull it such as your body will experience stretching for 20-30 seconds. Now repeat this with another leg. Do it for 8-10 times.
9) In this stretching position, stand straight, now bend and try to touch the toes without bending the knees. Now come back in the original position and relax. Do it for 8-10 times.
10) In this position, Keep your right leg forward on the floor and extend your left leg straight back placing your heel flat on the floor. Don't bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and change sides. Do it for 8-10 times.
With this, all the best with your exercises.
