Stretching exercises

RRFKS2GFDVER Stretching is important to help lengthen and loosen your muscles. People used to think that stretching was the first thing you should do before exercising. Now we know that you should warm up for 5-10 minutes by doing some light exercises and then you should stretch. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles.

Here are some examples of stretching exercises:

Hamstring stretch
Lie on your back and place a piece of exercise tubing (or a rolled-up towel) around the bottom of one of your feet. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position; and repeat for 10-15 repetitions. Repeat with other leg.

Torso twists
Stand with a shoulder-width stance. Place hands on hips. With knees slightly bent, turn from side to side, keeping feet firmly on the floor. Complete a total of 15-20 full swings.

Arm swings
Stand tall and hold arms out to your side. Slowly swing your arms back and forth across the front of your body. Repeat this continuous motion for 30 seconds.

Cross shoulder stretch
Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, extend arm across chest. Place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right arm and shoulder. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for a count of 8. Repeat this stretch on opposite side, using right hand to stretch left arm and shoulder.

Chest Stretch
Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for a count of 8.

Quad Stretch
Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sides

Precautions
See your doctor if you have any medical conditions, illnesses or injuries