A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. Repeat on the opposite side. Stand with your feet at shoulder width apart. Bend at the left knee and drop down into a deep lunge position, then come back up. Be sure to keep the back straight and chest out. Stand with your feet together, bend the right knee and bring the foot towards the glutes by grabbing the top with the right hand. Bring the arms forward again and repeat for a few reps. With the same leg, bend the knee and bring it back behind you for a quick quad stretch. Stretching exercises are a natural for the desk-bound, to ease stress and keep your muscles from clenching up. Lean and bend your torso over to the left till you feel a good stretch all down the right side of your body, immediately bend to the opposite side and repeat. However, we have to make an important distinction between static and dynamic stretching:​. Slowly bend forward and touch the toes with hands. Here are a few suggestions: Sitting tall … 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. Bring the foot back to the starting point and repeat on the opposite side. At this point, you will be reaching towards the toes. Not everyone is flexible so there will be a little discomfort as you go into your stretching, but you should not be experiencing any pain. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that’s just not true. Lie down on the floor with your arms extended outwards and palms facing down resting on the floor. 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. However, new research is demonstrating that static stretches (like the ones you have shown us in your blog) are excellent for after a workout. As you come up, switch legs and repeat as you are walking forward. Slowly come back to the starting position. This exercise is often included in the list of stretching exercises for hips. Go as far as you can comfortably, and immediately come back to starting position and repeat. There are many more stretches than there are muscles in the body, and there are quite a few of those. This exercise will also give you a good stretch in the quadricep muscle. Start in a high plank position and bring one leg forward and laid on its side just under the chest, shift the hips forward and lower yourself until you feel a stretch in the gluteal muscle and hip flexor. Sit on the knees and rest your bottom on the heels. 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. Place both hands on the front knee and shift the hips forward and backward in a smooth motion. Repeat on the opposite and continue the stretch for up to 30 seconds. Stand on the wedge with your toes flat against the surface and heels off the wedge slightly. What are the best exercise for weight loose. 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. Hold on to a sturdy object and place your heel on the chair. Stand tall with your feet at shoulder width apart. She says, everyone just loves her healthy biryani she makes for special occasions. Start in a high plank position and bring the feet forward until your hips are raised and legs are straight. Lie face down on the floor and place both hands directly under the shoulders. Rotate the leg outwards and bring it around to your right side and then back to the front. Keep going for about 30 seconds and be sure to sit up nice and tall as you perform this stretch. Repeat on the opposite side. Man Vs. It does benefit the glutes and quadriceps. Abs, Lower Back, Hamstrings > Multi Muscle. Hinge at the hips and place the hands on the floor as you come down into a deep squat. Repeat for about 30 seconds. Stand with your feet at shoulder width apart and arms raised for balance. Repeat on the opposite side. Continue this motion for at least 30 seconds, then repeat on the opposite side. Be sure the neck is relaxed and back is rounded. Sit on the floor with legs straight forward and feet next to one another. Stretching, like yoga, helps in relieving lower back pain. Stand with your feet at hip width apart, hinge at the hips and place both hands on the ground and walk out to plank position. Since stretching exercises engage and work a wide range of muscles such as lower back muscles, hip flexors, quadriceps and hamstrings, they help in reducing lower back pain and correct the posture. Immediately repeat on the opposite side in one smooth motion. Repeat and switch to the opposite leg. Now, slowly raise your arms overhead as your inhale, stretching your back as much as possible. If you found this epic collection of stretching exercises helpful, please share it with your friends using the buttons below! As you are in your lunge, give a few rocks from side to side to ensure a good stretch. As you come up from your squat, jump to the left and land softly in the squat position again. Walk your hands out until you reach high plank position. Start on the floor on your hands and knees. © 2020 The Fit Indian.  All Rights Reserved. You can press into this stretch gently by pressing on the back of the head or the chin. Stand facing a wall and place both hands on the wall with extended arms. This makes one repetition. Stand in a wide stance with your feet and head facing forward. These types of stretches will allow your body not only to warm up, but it prepares your muscles and joints for the workout ahead. However, change it to suit your needs and also add in some extra stretches as you see fit. Medicine > Stretching > List. Repeat on the opposite side. Now, bring your arms forward over your right knee and join the thumbs, palms facing the floor. The right knee should be next to the elbow. Standing with one foot up on a bench (or other sturdy object), lift both hands overhead and shift the hips forward in little pulses. Be sure to keep the back straight and head facing forward. Maintain the posture for 5 seconds and come back to the starting position. Note: For 21 more videos covering all muscle groups, visit this dynamic stretching guide by my pals at Your House Fitness. It helps in enhancing the flexibility of the calf and back, thus minimizing injury. Repeat it 5 to 6 times at a stretch. Examples of PNF Stretching Exercises (Partner-Assisted) According to the ACSM Guidelines for Stretching (3), PNF stretches should be held for ~3-6 seconds of resistance. Hold it for 15 seconds and return to the starting position. Push your left leg backwards and stretch as much as possible and lean toward the wall. Stand straight facing a wall or similar surface. The head is looking down. Face forward, engage the core and glutes, and shift your hips forward and backward in one motion. Place the palms directly under the shoulders. Stand with your feet together, hinge at the hips and place both hands on the floor. Start by getting down on the hands and knees. Dynamic stretching improves range of motion. Plant your feet and begin to twist the torso from side to side in one smooth motion. Raise your torso from the floor up till the belly, while keeping the pelvis grounded. Now bend your upper body towards the right while exhaling, hold for 5 seconds and come back to the starting position while inhaling. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times. Place your feet in a staggered stance with the right foot forward and knees slightly bent. Start in the lunge position and keep the back straight and hips square. Keep your back neutral and the shoulders back. Stretching is an indispensable part of any fitness workouts regime that helps the muscles in warming up and reduces the risk of injuries. Stand nice and tall with the core stabilized. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. Consult your professional healthcare provider before attempting any exercise, workout program or dietary change. Push your chest off the floor by extending the arms. Stand with the feet at hip width apart and start to run in place. 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. Bring your right leg to bending and shift it over and across the left leg till the foot nearly touches the floor. Lie face down on the ground and place both hands just under the shoulders. Bring one heel off the ground, and as you place it back down, raise the opposite heel. The seven types of stretching exercises range from traditional held static stretches to ballistic stretches. Grab the top of the foot and pull it inward, then shift the hips forward just a bit. Just as balance nutrition is important to your diet, stretching for flexibility give you the juice you need to … Repeat it on the other side. These soccer stretching exercises are in this order for a reason. 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