Om Sai Ram~~~
Stretching ~~~
Why stretch?
Stretching is one of the key components of a balanced fitness program. It prevents injury, increases the bodys range of movement, promotes relaxation, enhances exercise performance, improves posture and keeps the body agile.
Who should stretch?
Stretching is good for all. It doesn't matter if you are an athlete, or you sit at a desk all day or do household chores; the benefits of stretching are enormous.
Is stretching a fitness component?
Yes. Stretching is an important component of a balanced fitness program.
The growing evidence of the many benefits of stretching prompted the American College of Sports Medicine to add recommendations for flexibility exercises to its guidelines for improving overall health.
Should athletes stretch?
Definitely. Sporting activities promote tightness and inflexibility. Stretching not only keeps you flexible, but also prevents common injuries. Some examples are back problems associated with soccer, sore shoulders or the tennis elbow associated with sports like tennis, or knee problems associated with running or squash.
Can inflexibility cause back pain?
Poor flexibility of the low back and hamstrings are a major cause of lower back pain. Remember, a muscle in constant contraction requires more energy to accomplish activities. Stretching promotes spinal relaxation; resulting in release of muscular tension.
Posture and stretching~~~
Most postural problems are a result of poor alignment caused by tightness in the muscles. Stretching can help realign soft tissue structures and maintain good posture.
Stretching basics~~~
Stretching post-workouts is recommended, as this releases tension from the worked muscles
Stretch smoothly, never bounce
Breathe slowly, deeply and naturally. Let it relax you.
Remain relaxed and feel the stretch.
Stretching exercises~~~
Each stretch should be held for 10 to 20 seconds.
Calf stretch~~~
Taking a giant step forward with the right foot, right leg bent, left leg straight, move your hips forward toward your bent right knee. Keep both feet pointing forward and left heel hanging on the ground. Hold and then change sides.
Front of the thigh~~~
Stand tall; grasp right foot with right hand. Bring your foot towards the hip, keeping knees together. Hold and then repeat with the other leg.
Back of the thigh~~~
Slowly raise one leg and rest it on an elevated platform, such as a park bench or the edge of a ledge. Keeping your hips square, bend at your waist and lower your trunk forward. Hold and repeat with the other leg.
Waist stretch~~~
With your feet shoulder-width apart, knees slightly bent and toes pointing straight ahead, place your right hand on your hip while you extend your left arm over your head. Slowly bend at the waist to the side and hold for a minute. Repeat on the other side.
Upper back stretch~~~
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.
Shoulder stretch~~~
Cross the right arm horizontally over your chest, placing your left hand or forearm just above the elbow joint, pull the right arm closer towards your chest.
Chest stretch~~~
Sit and with both your hands behind your back, clasp your hands behind your back and slowly lift your hands up until you feel a stretch in your pectorals.
Neck stretch~~~
Drop your head to the right side bringing your ear close to your shoulder. Then return to the centre. Now, switch sides.
Jai Sai Ram~~~
Topic: Stretching ~~~AN EXERCISE IN ITSELF~~~ (Read 1089 times)