Cardio and strength training, or a combination of the two,
are the cornerstones of any solid workout program. But one of the most
overlooked elements of a comprehensive program comes at the end of the workout:
stretching.1 fashionglee
Stretching is something you probably know you should be
doing. This is also the part of the training that is very easy to skip. You may
think you don't have the time or don't need it. But a stretching session is one
of the best ways to end any workout. techsmartinfo
You don't have to spend a lot of time on stretching exercises
to reap the benefits. This full-body flexibility workout proves it with
stretches so simple you can do them anytime and anywhere—after a workout, at
work, or while you're at home watching TV.
These exercises promote flexibility and relaxation. They target
all major muscles in the body, including chronically tight ones like the chest,
shoulders, back, arms, hips, and legs. Try to stretch every day, if you can,
for best results. tophealthfitnesstips
1.quadruple stretch
Alright / Ben Goldstein
Stand and hold onto a wall or the back of a chair for
balance if necessary.
Grab the top of your left foot and bend your knee, bringing
your foot toward your buttocks, knee pointing straight down at the floor. You
should feel a stretch in the front of your leg.
Squeeze your hips forward for a deeper stretch.
Hold for 15 to 30 seconds and switch sides, repeating one to
three times per leg.
of them
2. Standing Hamstring Stretch
Alright / Ben Goldstein
Bring your left foot forward and angle it from the hips,
keeping your back flat.
Lower until you feel a stretch in the back of your leg.
Place your hands on your upper thighs to support your back.
Hold for 15 to 30 seconds and switch sides, repeating one to
three times.
If you feel shaky or have tight hamstrings, try using a
resistance band to give you extra strength.
3. Chest and shoulder stretch
Alright / Ben Goldstein
Sit or stand and clasp your hands behind your back, arms straight.
Raise your hands toward the ceiling, only going as far as
you can. You should feel a stretch in your shoulders and chest.
Hold the position for 15 to 30 seconds, repeating one to
three times. superhealthiness
If your shoulders are a little tense, try bringing your arms
behind you and to your sides like an airplane.
4. Upper back stretch
Alright / Ben Goldstein
Bring your hands together in front of you and circle your
back, moving your arms away from your body to feel a stretch in your upper back.
Contract your abs to get the most out of this stretch.
Hold the position for 15 to 30 seconds, repeating one to
three times.
5. bicep stretch
Alright / Ben Goldstein
Extend your arms out to the sides, slightly behind you,
thumbs up, like a hitchhiker.
Roll your thumbs down and back until they point toward the
back wall to stretch your biceps.
Hold the position for 15 to 30 seconds, repeating one to
three times. futuretechexpert
6. shoulder stretch
Alright / Ben Goldstein
Bring your right arm straight to your chest and wrap your
left hand around your elbow, gently pulling your right arm to deepen the
stretch at your shoulders.
Try lowering your shoulder if you don't feel a stretch.
Hold for 15 to 30 seconds and switch sides, repeating one to
three times on each side.
7. Seated Lateral Stretch
Alright / Ben Goldstein
Sitting or standing, join your hands, palms facing the
ceiling.
Stretch up and then to the right, feeling a downward stretch
on your left side.
Hold for 15 to 30 seconds and switch sides, repeating one to
three times. redditbooks
8. triceps stretch
Alright / Ben Goldstein
Bend your right elbow behind your head and use your right
hand to gently push your left elbow until you feel a stretch in your triceps.
Hold for 15 to 30 seconds and switch sides, repeating one to
three times.
