From standing, raise one leg straight behind you, hinge at the hips and bend forward to touch the ground with both hands. Swing the arms in as if you are giving yourself a big hug, then quickly swing them outward and squeeze the shoulder blades together. Repeat for about 30 seconds. 0. \"However, you cant just do strength training and cardio without putting yourself at risk for injury and pain.\" By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles will end up imbalanced. Bring your right leg to bending and shift it over and across the left leg till the foot nearly touches the floor. Put your right foot forward, heel touching the ground, and bend your knee slightly. Gently pull the head over towards the right shoulder, then release and repeat for a few reps. Continue on the opposite side to complete. Keep the back straight, and head facing forward. Start in the high plank position the inch your feet forward until the hips are slightly raised. Sit on the floor with your legs extended straight in front of you. Lie on your back with the knees bent and feet flat on the floor. What are the best exercise for weight loose. Repeat for about 30 seconds. Stretching is a crucial part of warm up exercises that most of us tend to skip because of the lack of time. Lower the hips towards the floor, come back up, and replace the right foot. 2. Stretches prior to workouts promotes blood flow and circulation throughout the body that in turn increases the supply of oxygen to the brain, which helps in maintaining a good mood. With age, our muscles and joints become stiffer and tighter, thus reducing the flexibility of the body. Be sure to keep the back straight and head facing forward. Stand with your feet at shoulder-width apart and place your arms across the chest. Disclaimer: The information contained on manvsweight.com is not intended as a substitute for consulting with your physician. Again, what you DO NOT want to do is static stretching before a workout session. Continue in a smooth motion for about 30 seconds. Continue for a few reps, then repeat on the opposite side. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. Standing up tall and with your arms in front of you and parallel to the floor, kick your leg forward to where the foot reaches about waist height. Lie down on your right side with one arm resting on the floor and the other hand planted for balance. exercises prior to stretching will help to diminish this perpetual cycle by decreasing tension and anxiety. Raise your torso from the floor up till the belly, while keeping the pelvis grounded. Bring back to the starting point and repeat for a few reps then switch to the opposite arm. A good warm-up should last about 5-10 minutes making sure to get the heart rate elevated. Slowly twist to one side until you feel a stretch in the lower portion of the back, then twist to the opposite side for the same. Face the head forward then drop the chin to the chest, roll the head to the right, then face the chin upwards towards the ceiling, then over to the left, then back to center and repeat in the opposite direction. Stand with your feet at hip width apart. Lean forward towards a wall and then in one smooth motion press off of the wall and repeat as if you are rocking forward and backwards. Start in the high plank position then bring the right foot forward and place it on the outside of the right hand. Switch to the opposite side and repeat for a number of reps. Place both hands against a wall and step both feet out behind you. Be sure to keep the shoulders down. As mentioned before, when the muscles are warm, they are more pliable and flexible. Select which muscle(s) you want to stretch: Stand with your back to a wall, lean the head to the left and with the left hand, pull on the head just slightly. Reach back and grab the top of the foot and pull it towards the glutes then quickly release and begin again. The Hip Flexor is one of the best stretches for flexibility that helps in working the whole body. Raise both arms straight up, over the head, and down behind you to complete a circle. 3. This stretch must be practiced before any high-intensity cardio exercise session to reduce the risk of sprains and other injuries. Stretching provides many benefits to your body and general well-being. Now, hold the feet with your hands and lower your body forward as much as possible without hurting yourself, hold the posture for 30 seconds keeping your abs engaged at all times. Be sure to keep the back straight. Bend both knees and place the feet flat on the floor. Push your left leg backwards and stretch as much as possible and lean toward the wall. Tight muscles, stiff joints, and aches and pains—aging can take a toll on your body, but the good news is that stretching … Rotate the leg outwards and bring it around to your right side and then back to the front. Swing both straight arms back and then immediately upwards and overhead. Stand or sit up tall and face the head forward. You never want to hold your breath during your stretches as this can cause you to tense up and may inhibit your full stretching potential. Lower the heel towards the ground, then raise it back up. This becomes particularly important as we age and gradually lose the power of mobility. Sit on the floor, bend at the knees and bring both feet together to where the bottoms of the feet are touching. Shift your weight forward to where the front knee is just over the foot. TO BEGIN . Repeat it 6 to 8 times at a stretch for best results. This will allow you to perform better in any activity. Deblina Biswas has an M.Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. Stand with your feet at hip width apart and step back into a lunge position, at the same time, raise both hands overhead, arch the back, and shift the hips forward. Hold for 30 seconds then switch sides and repeat. Place both hands on the front knee and shift the hips forward and backward in a smooth motion. Reach the right arm over head and grasp a sturdy object such as a door frame. As you roll forward, keep going until you are bending forward to stretch the back and hamstrings. Sit on the floor with your backbone straight, the soles of your feet joined together and knees parallel to the floor and pointing outside. Medicine > Stretching > List. One of the main aspects of body fitness is flexibility, and stretching is one of the best ways to enhance flexibility. Be sure to keep the arms straight the entire time. Repeat on the opposite side. Bring one straight arm over head, then the opposite arm simultaneously. This is a big mistake for many reasons. Static Stretching Drills Stretches which are strongly suggested to be performed after running during cool down: Upper Back Stretch, Shoulder Stretch, (standing) Hamstring Stretch, Calf Stretch, Hip and Thigh Stretch, Adductor Stretch, Standing Iliotibial Band Stretch, Standing Shin Stretch. It is an amazing stress buster exercise that reduces the stiffness and soreness of the shoulders and other muscles. Start the exercise in a standing position with your arms raised overhead and hands joined together. Sit on the floor with legs straight forward and feet next to one another. It is an effective warm-up exercise for boosting the process of calorie burning. Raise both hands till they are parallel to the floor and face the palms together. Your right hand will hold your partner’s right hand both with straight arms. This makes one repetition. The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds. This exercise will focus on stretching and warming up the lower back with a simple twist. Note: For 21 more videos covering all muscle groups, visit this dynamic stretching guide by my pals at Your House Fitness. An example of a dynamic stretch includes This exercise will focus on stretching and warming up the lower back with a simple twist. Place one hand on the wall and with the opposite hand grab the back foot and pull it up towards the glutes as you shift your hips forward. As a physiotherapist, I teach my patient stretches all the time. Raise the hips up and straighten the back, then repeat. Raise the arms so they are parallel to the floor then swing them back till the shoulder blades are squeezed together, as you come forward the right hand will be over the left, during the next rep, the left hand will be over the right. CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general. As you age, stretching can help you stay flexible, mobile, and, most of all, independent. Stand straight with your arms and legs relaxed. Bend at the knee, and pull the leg towards your chest. Repeat on the opposite side. Keep going for about 30 seconds and be sure to sit up nice and tall as you perform this stretch. Thanks again. Repeat for a few reps. Start in a high plank position then bring your right foot next to your right hand. At this point, look up at your hands, arch the back, then step forward and repeat on the opposite side. This makes one repetition. Make sure the hands are just under the shoulders and the knees under the hips. Bend your torso to the right while keeping your abdomen muscles engaged. Release and repeat on the opposite side. Leaving the hand on the floor, extend the legs and then come back down into your deep squat. It releases hamstring tension, flexes the spine, and improves the motion of hips (7). This list is the only resource you'll ever need to find stretch exercises for ALL your body parts! Begin in a lunge position with your right foot  bent and placed forward, and your left foot extended backward. Start standing and take a small step forward with left leg. It helps in strengthening the lower back muscles as well as reduces pain and soreness. Stand with your feet together and hands down by the sides. Move the hands backwards till the forearms reach the floor then come back to the starting point and repeat. No flexibility in your schedule? Your doctor can help you find a program suited to your needs and physical condition. Repeat it 6 times at a stretch. Lift and lower the head for a few reps and be sure not to force the stretch. Stretching is just as important as warming up in most cases. You, as a reader of this website, are completely responsible for your own health and healthcare. Repeat for a few reps then switch to the opposite side. Stand with your feet at shoulder width apart and hold the broomstick with both palms facing downwards. Place the palms directly under the shoulders. Slowly bend forward and touch the toes with hands. Bring the arms forward again and repeat for a few reps. Static stretching is where you hold a certain stretch for up to 30 seconds per muscle group. Hold on to a sturdy object and place your heel on the chair. Bring both arms up to where they are parallel to the floor and out to your sides. Stand with your feet in a staggered position and your right foot forward. Twist to the opposite and adjust the arms to do the same. Alternate legs each time you come up from your squat. Repeat on the opposite side. Repeat for a few reps and switch to the opposite side. Consult your professional healthcare provider before attempting any exercise, workout program or dietary change. Reach the right hand under your belly and twist the spine in a pulsing motion. Make these simple stretching exercises a part of your daily exercise regime and increase the flexibility of your muscles and joints for boosting the effectiveness of your workouts. Thanks for sharing these excellent full body stretches and background information about why stretching is so helpful. Wait for 30 seconds and return to the starting position. The opposite arm is straight above the head. Immediately swing the leg out to the opposite side as high as you comfortably can and repeat. Keep the forearm parallel to the floor, the grip tight, and move your body forward till you feel a stretch in the armpit area then return and keep going for a few reps. Stand with your feet at hip width apart, hinge at the hips and hold the tips of your toes. Followed by 10-30 seconds of assisted stretching. Repeat and switch to the opposite leg. At the same time reach with the arm and touch the toe. Stand with your feet wider than shoulder width apart. Start by lifting one heel off of the floor and slightly bending the same knee, lower the heel back down and do the same on the opposite side. Standing comfortably, reach your right arm straight up above the shoulder. Press into the ground with the hips till you feel a stretch in the glute then twist the torso and raise the left hand towards the ceiling. To stretch both muscle groups together: Place your right foot in front of you. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times. Repeat it 5 to 6 times at a stretch. Increases blood flow and energy levels; Reduces low back pain and arthritis; Helps improve poor posture; Reduces the risk of falling; Reduces risk for injury; By supplementing your stretching routine with strength training exercises, you will help balance out weaker muscles with the added benefit of flexibility. Now, switch sides and repeat the same on the other side. Stand with your feet together, bend the right knee and bring the foot towards the glutes by grabbing the top with the right hand. Dynamic stretching can mimic the exercises that you will perform during your workout to help your body get used to the movements. Return to the starting position and repeat smoothly for up to 30 seconds, then switch sides. This exercise is often included in the list of stretching exercises for hips. Switch to the left foot, bring it next to the left hand, lower the hips, bring them back up and repeat for about 30 seconds. From a wide stance, the feet should be facing forward to start. Stay in the position for 30 seconds and repeat it on the other side. Repeat for about 30 seconds. Stand with your feet wide apart and take yourself into a side lunge while reaching the fingertips towards the floor. Start in a high plank position and bring the feet forward until your hips are raised and legs are straight. The Benefits of Stretching. Complete about 10 complete reps of this stretch. With a slight bend in right knee, hinge at hips and fold over straight left leg, resting fingertips on the floor for support. This makes one repetition. Lift the chin and move it towards your right shoulder, then bring it across the chest and to your left shoulder in a diagonal movement. As you face away, press the foot into the step to stretch the groin and come back again. Stretching Exercise #5: Calf Stretch. Continue in one smooth motion and repeat. I do notice that many people that get injured neglect stretching as an important component of a holistic workout routine. Squat down, then come back up and lock the knees out as you are still holding on to the toes. It also promotes the release of feel-good hormones endorphin, which help in elevating the mood and feeling of well-being in general. "Holding the plank position takes strength and endurance in your abs, back, and core. Repeat for a few reps and sink into the stretch a little deep with each rep. Repeat on the opposite side. By doing just 5-10 minutes of stretching or gentle mobility exercises after a sweat sesh, you are allowing your body to ease back into its natural resting state. Dynamic stretches are large amplitude movements that take your joints and muscles through the full range of motion but there is no “holding” involved. Keep repeating for a few reps then switch to the opposite side. Stand with your feet wide apart and step into a low side lunge. Stand arms length from your partner and face opposite directions. Stretching, like yoga, helps in relieving lower back pain. Grab the top of the foot and pull it inward, then shift the hips forward just a bit. The legs should be straight. Differing conclusions have been dealt amongst dozens of research papers in attempts to answer the above questions.