Stretching exercises are beneficial for our health and help to keep our body supple and flexible. Doing stretching exercises for at least five to ten minutes before you embark on any kind of exercises be it aerobics or swimming goes a long way in preventing muscle pull.
Benefits of stretching exercises are manifold and include enhancing flexibility of your muscles, improving coordination among different body parts, controlling body temperature and heart rate and preventing overall injuries.
However, there are some methods that should be followed by an individual religiously while doing stretching exercises. As in the case of other types of exercises, a person while performing stretching exercises should keep in mind not to overdo it. And the proper way to go about it is to start stretching at a very slow pace. The whole body and mind should be entirely relaxed and the place of exercise should be peaceful and free from all kinds of disturbances. It is best that you avoid those stretching exercises that are painful and hurt you while performing it.
Basic aim of doing stretching exercises is to take your body to the level of "mild tension." While stretching, give proper attention to breathing. It should be relaxed and normal. Do not try to hold your breath while performing the exercises; it could lead to an adverse effect. Give at least fifteen seconds to each exercise before returning to normal position. Do not rush. You should give time between each stretching exercise to ensure that your body gets enough time to relax. Stretching after your exercise is over is also very important as it helps your body to cool down so that your heart rate and body pressure returns to pre exercise position.
Your stretching exercise routine should consist of those exercises, which would enable you to stretch all parts of your body. Some of the more well known stretching exercises include neck exercises, hip stretch, hamstring stretch, inner thigh stretch, lunge stretch, kneeling hamstring stretch, piriformis stretch, knee to chest stretch exercises, calf stretch, spine twist, and many more.
For the neck stretch just stand upright and relax. Then turn your head to your left side and then hold it in that position for five seconds. Repeat the same turning your head to your left, upwards and downwards.
For stretching your shoulder and back of upper arm stand straight and place your right hand on your left shoulder and with left hand pull right elbow across chest towards your left shoulder and hold for around ten seconds. Repeat it with your other hand also.
For stretching your middle back, stand erect with hands on hips and start twisting your torso at your waist until you can feel a stretch. You should remain in this position for around fifteen seconds. Repeat it in the reverse direction.
For stretching your calf, stand at a little distance from the wall and rest on it with your forearms. Putting your right foot in front of you, bend it while your left leg should be kept in a straight position. In the next step, move your hips forward until you can feel a stretch in your left leg calf. Your left heel should remain flat and toes should be pointed straight. Repeat it with your other leg.
There are a number of stretching exercises and it is important you choose those which are suitable for you and which you feel comfortable in performing. In the end, it can be said that it is always better to start with those stretching exercises, which are easier to perform.
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