Stretching Exercise Set 1

Stretching exercise is a form of exercise which is for a specific muscle or tendon. Stretching exercise stretch our muscle or tendon in such a way to make it flexible, improve the movement of joints, and enhance muscle tone. Stretching exercise is very important for physical fitness. Every sports person use to do stretching exercise in regular basis to increase mobility and reduce risk of injury. This type of exercise is very important for normal people who are not getting time for exercise in regular or involve in any sports activity. Remember wrong posture or technique can injure the muscle so, please follow the instruction properly.

Let start with the upper most part of our body.

Neck Stretch

How to do: Stand with feet shoulder-width apart or sit down with your back straight and chest lifted.

Drop your left ear to your left shoulder.

To deepen the stretch, gently press down on your head with your left hand.

Hold for 15 seconds to 20 seconds

Repeat the same for right side

Do the same exercise alternatively 3 times for each side

Arm-Across-Chest Stretch

How to do: Start by standing straight with feet point straight forward

Take your left arm across your chest

With the right hand grasp the back part of the left upper arm (just above the elbow)

Using your right arm, slightly pull the left arm across the body

Keep the left elbow bent as you pull across the body

Hold the stretch for 10 seconds.

Switch sides and repeat

Perform 3 sets on each side

Overhead Arm Stretch

How to do: Stand straight and put your left arm above your head.

Bend it at the elbow so that your hand lowers down onto your upper back between your shoulder blades.

Then place your right hand up on top of your left elbow and use your right arm to pull your elbow in behind your head to increase the stretch.

Hold the stretch for 10 seconds.

Switch sides and repeat

Perform 3 sets on each side

Arms-Behind-Back Stretch

How to do: Start by standing and Keep your back straight and extend both your hands behind your body while keeping them clasped together. Gently lift your hands toward the ceiling and maintain this position for at least 10 seconds as you stretch your shoulder blades to the max. Return to the initial position gently.

Repeat 3 set.

Upper Body Sideways Stretch

How to do: Stand with feet shoulder-width apart and raise your right arm straight up.

Titl your upper body at the hips to your left and keep your right hand bove your head, in order to stretch the entire right side of your body.

Hold the stretch for 10 seconds.

Switch sides and repeat

Perform 3 sets on each side

This exercise stretches your back and your abdominal muscles.