Fitness news: Your workouts should always have a stretch routine built in the program. Being flexible will help safeguard against injuries and soreness.
It’s a great preventative if you apply different stretches to your body.
Here are some basic stretches that you can try:
- Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side.
- Shoulder Stretch: Bring one arm across your chest and use the other arm to gently pull it closer to your body. Hold for 15-30 seconds and switch sides.
- Triceps Stretch: Raise one arm overhead, bend your elbow, and reach your hand down your back. Use the other hand to gently push on your bent elbow. Hold for 15-30 seconds and switch arms.
- Hamstring Stretch: Sit on the floor with one leg extended in front of you and the other bent. Reach forward toward your extended foot while keeping your back straight. Hold for 15-30 seconds and switch legs.
- Quadriceps Stretch: Stand on one leg, bend your other knee, and bring your foot towards your glutes. Hold your ankle with your hand and gently push your foot towards your glutes. Hold for 15-30 seconds and switch legs.
- Calf Stretch: Stand facing a wall with one foot forward and the other foot back. Lean forward, keeping your back leg straight, and press the heel of your back foot into the floor. Hold for 15-30 seconds and switch legs.
- Lower Back Stretch: Lie on your back, bring both knees to your chest, and hug them. Hold for 15-30 seconds.
- Chest Stretch: Stand with your feet shoulder-width apart, clasp your hands behind your back, and straighten your arms while lifting your hands slightly. Hold for 15-30 seconds.
Remember to perform each stretch slowly and gently, and never force your body into uncomfortable positions. Stretching regularly can help improve flexibility and reduce the risk of injury during physical activities.
Yours in fitness and health
