In this article we will tell you about the most effective way to stretch your body for maximum benefits. You can use these stretches in different situations such as:
Stretching exercises for flexibility improve your posture and make you feel better overall. Stretches are great when you want to work out your muscles or just relax them. If you have ever been stuck at home because of tightness, then stretching exercises may be helpful in getting yourself unstuck from it.
If you want to increase your flexibility and get rid of pain, then you need to do some stretching exercises. Stretching exercises are one of the best ways to achieve that goal. You can start doing them right away!
The first thing you need to know is that there are two main types of stretching exercises: static and dynamic. Static means they don’t move your joints; dynamic means they do move your joints but not all the time.
Static Stretching Exercises
These are the most common type of stretching exercises. They involve lying down on a mat or other surface and holding a position. There are many variations of these stretching exercises, but the basic idea is to hold that position for several minutes while relaxing your muscles and joints. These types of stretches include:
Standing Elbows (Wall Hold) – Lie face up on a wall with both hands behind your head and your feet together. Bend your knees and lift your hips off the floor. Lean back to touch your elbows on the wall behind you. Hold the position for at least 30 seconds.
Standing Hamstring Stretch – Stand with feet shoulder width apart and bend forward with a straight back. Using one hand, grab the back of one foot and pull it towards your buttock until you feel tension in the hamstring. Hold this position for 30 seconds, then repeat with the other foot.
Sources & references used in this article:
Full-body exercise training improves fitness and quality of life in survivors of breast cancer by BSB Cheema, CA Gaul – Journal of strength and conditioning …, 2006 – search.proquest.com
The effects of a whole-body advanced vibration exercise program on flexibility, balance, and strength in seniors by DR Bissonnette, PL Weir, L Leigh… – Physical & Occupational …, 2010 – Taylor & Francis
Exercise suit having flexible elongated weights between elastic fabric layers by C Bell Jr – US Patent 5,659,898, 1997 – Google Patents
Exercise ring for improving strength and flexibility of a body part by M Jolly – US Patent 9,555,283, 2017 – Google Patents
Full-body flexibility by J Blahnik – 2011 – books.google.com