Stretching exercises Vol 1

STRETCHING EXERCISES

Stretching must be an important routine to follow as it not only helps you with your flexibility, even as a best way to start up the challenging exercises which needs a lot of flexibility and strength to perform. So as soon as you are done with your warm up exercises which i shared in my previous post, start up with these ideas given below.

Start up with meditation, it is the best way to calm you down and even give you the mood to perform the drills and exercises in a more efficient way.  Firstly do the breathing exercises which can be learnt from videos from YouTube . 

Stretching exercises are usually easy to perform/ All the sports people and gymnasts go through a set of stretching exercises before staring their play. Its because it makes you get less tired as you would be all stretched out and the muscles would be more flexible so you can actually avoid sprains and muscle cramps which usually happens with starting a heavy sport or a workout. without going through stretches.Let me give you how stretching works and the impacts and uses on your  body.

• Stretching exercises impact on your body

Stretching helps your tendons and muscles to get flexed which in turn helps the muscle's elasticity. If done efficiently it can increase muscle control and flexibility. Stretching can be dangerous when performed incorrectly as it usually involves the use of most of the body parts and muscles. You should see to that it is performed safely and only after a minimum warm up like jogging/walking.    

• Types of stretching

There are basically two types of stretching dynamic and static, And further divided into basic and advanced types. DYNAMIC stretching mainly involves controlled movement with a full range motion which can be performed everyday and there's no harm in performing them regularly but correct order. An individual reduces the risk of injury by performing these stretching exercises.

STATIC stretching involves an individual to stretch his/her muscles until a slight tension is being felt by him/her and then hold it for a few seconds till it gets relaxed again. This is a challenging stretching drill which must be performed correctly otherwise causing damage to your body or lead to severe pain. But it still gets easy with practice.

• Uses of stretching

Stretching when done properly can reduce the risk of injury caused either due to a physical activity or by any other similar means and thus can improve one's performance specially athletes and other who are much into sports and mostly combat sports and even marital arts and other such physical activites which needs a lot of stamina,strength and flexibility  

BASIC STRETCHING EXERCISES

Here are a set of exercises which are easy to perform and which i recommend not only the beginners but everyone who wants to improve one's physical strength and flexibility  

EXERCISE #1

The side stretches (Standing)

How to do- Stand straight with your feet together and the arms straight. Joins your hands together but do not press it hard Reach your hands towards the sky and inhale as your hands go upward.  Then bend your upper body to right and don't forget to breathe out whilst in motion Take a few slow breathes and return to the center position and repeat the same but now on the other left side.

EXERCISE #2

The basic leg stretches

How to do- Stretch your right foot forward and lower your hips placing the fingertips to the edge of your toe and slowly breathe in then exhale as you straighten the right leg gently and later slowly get back to your initial position and repeat it four to five times and then once completed, switch sides and do the same.

 EXERCISE #3

The forward bend

How to do- Stand straight but your knees must be slightly bent, get your arms behind the back and interlace the fingers. Then breathe in and straighten your arms to expand to the chest. after this exhale and bend down gently letting your hands stretch forward toward your head and hold for a few seconds and then return back to your initial position and do not forget to repeat at least 4 times.

EXERCISE #4

The seated leg raises

Sit on the floor with your head up and legs stretched flat straight. Bend your right knee and place your right foot over to the left placing your hands to the floor and fingers posting outward for your support Slowly bend your left elbow and turn to the right and gently raise your right leg and keep it in the air for a few seconds, inhale as your leg is the air and exhale whilst your leg is coming down. Repeat it several times and then switch sides and do the same. 

These are the basic set of exercises which you can follow right after your sets of warm ups.

-Sujeeth VS.