STRETCHING EXERCISES (Continued)
EXERCISE NO 2
SHOULDER STRETCH
It is very necessary to maintain balance among muscles around and near the shoulders. The gravity pulls our body forward , the muscles on the chest and the shoulders shorten due to gravity. So it is necessary to perform these stretches to get your shoulders more flexible and healthier.Specially, shoulders are a very important part of your body which has most of the strength coming up from muscles from upper back too. Most of the complicated and hard workouts and exercises utilize most of your shoulders. So these stretching exercises for shoulders will help you to perform all those challenging exercises more easily and in a more efficient way.
Problems which will be caused due to overstretching the shoulders
As it is a shallow joint shoulders are even delicate to overstretching and can cause muscle tears, arthritis or even rotatory cuff tears which would be extremely painful See to that these exercises helps you to prevent such pain rather than creating one Be careful and do it slowly and safely.
Shoulder ex.1
PULL BACK STRETCH
1- Stand straight and slightly bend your knees, chest up and head back all over your shoulders.
2- Raise your preferable hand over your head and grab your preferred elbow with your other unused hand.
3- Pull your elbow which is being raised to the other side of the elbow and gently bend the trunk to the other side until you feel the stretch.
4- Hold it for a few seconds and then repeat with your other hand.
Shoulder ex 2
DEEP SHOULDER STRETCH
1-Lie down on the right side on your right shoulder and position it such that the elbow should be half the way up to your shoulder's level.
2- Slightly bend your elbow such that your hand is pointing towards the sky.
3- Grab your forearm and bring your hand down towards the floor.
4- Safely perform this stretch and do not forget to repeat for a particular time till you feel the stretch and then switch and repeat the same.
EXERCISE NO 3
FOREARM STRETCHES
Forearms are very important for your physical activities and workouts as most of the impact felt on the forearms and it has to take a lot of pain and stretch in more challenging drills and workout which i'll be sharing in the future posts . It is not necessary that on;y patients suffering from a forearm injury or patients with tendinitis to perform these stretches it is very necessary to every individual who will be taking up challenging sports nad workouts for a better physique
There are a lot of benefits which will be seen after performing these stretches for your forearms and thus you can prevent any injury caused due to playing a sport pr performing extreme workout routines which is all about this blog.
Forearm ex 1
Wrist stretch
Since the wrist is very important part of your forearms you should make sure your take them slowly and gently. Do not over stress as it might cause minor or severe injury which may lead to severe pain.
1-Straighten your elbow and lengthen the muscles facing vertically with your elbow straight
2- Palm should be facing down towards the floor and use the other hand to pull down and outwards.
Forearm ex 2
Thumb stretch
1- Hold on to the thumb firmly with your other fingers.
2- Keeping your wrist in neutral position turn your wrist gently down towards the floor.
EXERCISE NO 4
HIP STRETCH
Hips are usually flexible for most, but some suffer from injuries and even bad hips as there is not much exercises suppressed by that individual to his/her hips. When stretched and given proper care,hips can be strong can be used efficiently by an individual, but to do so you must go through a regular stretch and workout routine to make sure you keep it healthy and well going.
Hip exercise 1
Straight Hip stretch
This exercise is a major stretch to the hips so please do it safely and around a safe environment, make sure it doesn't lead to any injury
1- Kneel on your right knee and put the left foot in front in a straight direction such that the left hip and knee are proportional.
2- Place your right hand on your right hip and push your hips forward so that it is in front of the right knee,keep your chest up and do not give too much tension on the hips. Repeat then switch.
Hip exercise 2
Hip extension stretch
You have to find a proper medium to place your legs so that it is directly helping your hip's flexibilty.
1- Place your one leg on a chair or a raised platform and then bend over at the hips unitil you feel the stretch in the thighs
2- Hold it for about 50 seconds and the n repeat again by switching sides.
Upcoming posts will be on lower body stretching. Take care.
EXERCISE NO 2
SHOULDER STRETCH
It is very necessary to maintain balance among muscles around and near the shoulders. The gravity pulls our body forward , the muscles on the chest and the shoulders shorten due to gravity. So it is necessary to perform these stretches to get your shoulders more flexible and healthier.Specially, shoulders are a very important part of your body which has most of the strength coming up from muscles from upper back too. Most of the complicated and hard workouts and exercises utilize most of your shoulders. So these stretching exercises for shoulders will help you to perform all those challenging exercises more easily and in a more efficient way.
Problems which will be caused due to overstretching the shoulders
As it is a shallow joint shoulders are even delicate to overstretching and can cause muscle tears, arthritis or even rotatory cuff tears which would be extremely painful See to that these exercises helps you to prevent such pain rather than creating one Be careful and do it slowly and safely.
Shoulder ex.1
PULL BACK STRETCH
1- Stand straight and slightly bend your knees, chest up and head back all over your shoulders.
2- Raise your preferable hand over your head and grab your preferred elbow with your other unused hand.
3- Pull your elbow which is being raised to the other side of the elbow and gently bend the trunk to the other side until you feel the stretch.
4- Hold it for a few seconds and then repeat with your other hand.
Shoulder ex 2
DEEP SHOULDER STRETCH
1-Lie down on the right side on your right shoulder and position it such that the elbow should be half the way up to your shoulder's level.
2- Slightly bend your elbow such that your hand is pointing towards the sky.
3- Grab your forearm and bring your hand down towards the floor.
4- Safely perform this stretch and do not forget to repeat for a particular time till you feel the stretch and then switch and repeat the same.
EXERCISE NO 3
FOREARM STRETCHES
There are a lot of benefits which will be seen after performing these stretches for your forearms and thus you can prevent any injury caused due to playing a sport pr performing extreme workout routines which is all about this blog.
Forearm ex 1
Wrist stretch
Since the wrist is very important part of your forearms you should make sure your take them slowly and gently. Do not over stress as it might cause minor or severe injury which may lead to severe pain.
1-Straighten your elbow and lengthen the muscles facing vertically with your elbow straight
2- Palm should be facing down towards the floor and use the other hand to pull down and outwards.
Forearm ex 2
Thumb stretch
1- Hold on to the thumb firmly with your other fingers.
2- Keeping your wrist in neutral position turn your wrist gently down towards the floor.
EXERCISE NO 4
HIP STRETCH
Hip exercise 1
Straight Hip stretch
This exercise is a major stretch to the hips so please do it safely and around a safe environment, make sure it doesn't lead to any injury
1- Kneel on your right knee and put the left foot in front in a straight direction such that the left hip and knee are proportional.
2- Place your right hand on your right hip and push your hips forward so that it is in front of the right knee,keep your chest up and do not give too much tension on the hips. Repeat then switch.
Hip exercise 2
Hip extension stretch
You have to find a proper medium to place your legs so that it is directly helping your hip's flexibilty.
1- Place your one leg on a chair or a raised platform and then bend over at the hips unitil you feel the stretch in the thighs
2- Hold it for about 50 seconds and the n repeat again by switching sides.
Upcoming posts will be on lower body stretching. Take care.
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