Stretching Exercises 🇺🇸

Stretching Exercises: Basic Deep Full Body Stretch Routine

What Is Stretching and Why Is It Important?

Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Flexibility challenge is defined as the range of motion within a joint along the various planes of motion. Within each joint, there is an optimal range of motion rom that is essential for peak performance. Stretching refers to the process of elongating the muscles to improve rom. I already introduced you to Dynamic Stretching upper body, which is ideal for stretching before exercise. Static stretching is when you stretch while staying stationary, which is the preferred type of stretching during and after exercise. There are many naysayers who believe static stretching is a waste of time and doesn’t prevent injury. I think it’s possible that a seasoned athlete with optimal rom may not benefit as much from stretching, static stretching is very, very helpful, if not essential. If you are interested in the physiology of stretching and how the range of motion increases. How to do legs up the wall? When you do Yaga poses like Legs Up the Wall consistently in the morning for a period of time, you may notice that your full body feels healthier overall and that you are better able to find a calm state of mind, it an amazing morning feeling !!. Bicycle crunch exercises for the abs: The bicycle crunch is the best ab exercises you can do to activate the rectus abdominis, your upper abdominal muscle, and it is second only to the captain's chair for activating the obliques, your side abdominal muscles. how can the floor push you up? The ground doesn't have any energy to use to push you up, so it may seem counterintuitive that the ground is the source of the force. Because you are raising your legs, you also engage the transverse abdominis, which are the deep ab muscles that are hard to target. Besides working your abs, you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling. Touching toes stretches what muscle? Stretch Your Hamstrings and back. The classic, standing toe-touch exercise primarily stretches your hamstrings, the four-muscle group in the back of each thigh. This exercise also works the erector-spinae muscles in your lower back.

Major stretching benefits :

• Decreased risk of low back pain

• Increased movement efficiency

• Decreased risk of injury

• Improved balance and postural awareness

• Increased blood supply and nutrients to joint structures

• Reduced muscular tension

• Increased neuromuscular coordination

There are many techniques for stretching in general :

- cat and cow stretching

- Legs up the wall

- The bicycle crunch exercises

- floor push ups

- foot touching exercise

- downward facing dog pose

- half lord fish pose

✶ Minute Stretching Routine Instructions: The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. It takes 5-10 minutes max and you can get all the preceding benefits. • Don’t bounce as you stretch, just relax and exhale as you stretch for every muscle in the body ( back, leg, shoulders, neck, arm, upper body...).

• Hold each stretch for 10-15 seconds and repeat 2x with each leg.

• You should feel mild discomfort as you stretch, but nothing too intense