Stretching Techniques
A Good Stretching Routine is one of the most cost effective ways to naturally gain or enhance a healthy body.
One of the most cost effective ways to naturally gain a healthy body is to develop and begin a stretching routine. Implementing a personalized stretching routine may take time, discipline and patience, but the reward is well worth the effort. The first step in this process is to determine what you are physically capable of doing and starting from there. The next step is to develop a routine that will gradually increase the mobility and flexibility of your body. It may be necessary to consult a health care professional or certified personal trainer to determine which stretches will safely generate the results you are looking for. This type of consultation is especially important if you are trying to improve the strength and flexibility of a weakened or injured area. Once you have completed these steps it is simply up to you to begin the routine and stay consistent with it. It is highly recommended that you pick a time of day and frequency throughout the week that best fits your particular schedule to begin this process. The more convenient your routine is, the more likely you will be able to relax and focus on creating a healthier more flexible you.
Stretching is defined as lengthening muscles by flexing and extending the body into various positions. This definition is great, but there is much more involved in effective stretching exercises than simply bending, twisting and turning your extremities into specific directions. The most successful stretching routines focus on holding particular stretches, while remembering to breathe, and releasing the movements after a nice, slow count. The longer you can hold the stretch the more effective it will be. Yoga is a perfect example of slow healthy stretching that incorporates proper breathing methods. Perhaps the greatest attribute of stretching is that it can be performed at any age. Stretching modifications can always be made based upon your individual age, ability and health status. The benefits of stretching also include the prevention of the aches and pains associated with inactivity.
Stretching along with exercise will keep you youthful, physically fit, and gracefully agile. If the body is not stretched, the flexibility and suppleness of the body will deteriorate. Making time to stretch yourself is essential to keeping your body pliable for the long term. Retaining our mobility as we age is something we should all stop and think about. Too many in the aging population are being rendered immobile unnecessarily. The process of losing mobility can always be prevented and it is vital that you begin stretching and become more active now before it is too late. We are the most advanced creatures on the planet earth, yet that seems to be our down fall. We keep ourselves so busy, so preoccupied, that we forget about the simple stuff; we forget about taking care of ourselves.
Here are some health benefits to getting on a regular exercise routine:
• Improved performance
• Reduced soreness and lower back pain
• Increased blood flow to the body
• Improved coordination
• Keeps you active and mobile as you age
• Helps your body to become flexible
• Increases the mobility of your joints
• Improves your circulation, posture and the range of motion of your limbs
• Prevents future injuries that usually occur while weight training or performing other exercises
• And one of the most important points…it relieves stress and feels good!
The Basics of Stretching
Your stretching program doesn't have to be complicated. Following these simple rules can make your routine safe and easy:
• Make sure you stretch warm muscles. Stretching cold muscles can cause injuries, so save your stretch for after your
warm up or, even better, after your workout.
• Never bounce when you stretch. This forces the muscle to go beyond what is comfortable and can cause injury.
• Stretch all the muscles you use during your workout, focusing on any areas that are tight or tender.
• Hold each stretch for about fifteen to thirty seconds and try to do each stretch two or more times.
Stretching Exercises
Neck Rolls. Although this is a simple stretching exercise, it is an important one. It reduces the tension at the nape of the neck, and is very relaxing for the entire body. Stand straight with your hands loosely hanging by your sides. Take two or three deep breaths to relax your body. Now gently lower your head in front until your chin comes in contact with the top part of your chest. Gradually rotate your head until your left ear is on top of your left shoulder. Keep rotating your head around until your head tilts backward and your chin points upward. Continue rotating, getting your right ear over the right shoulder. Then come back into the first chin-to-chest position. Repeat the rotations three to five times, and then do them the opposite way. Do the neck rolls as slowly as possible and stretch as much as possible, without over-stretching.
Hamstring Stretch. This stretch helps in making your lower body more flexible. Apart from stretching your hamstrings, it also stretches the muscles in your lower back. Lift one leg and place the foot on a waist high bench. Keep the leg you are standing on straight, and bend your torso forwards in order to grab hold of the leg on the bench. Try to hold it as low down as possible. You will feel the hamstrings pull during raised leg stretching. Repeat the stretch with the other leg.
Standing Forward Bends. This is an excellent exercise for stretching the lower back and the hamstring muscles. It not only helps in relieving tight hamstring muscles, but it also lengthens them. Stand straight keeping your feet together. Then, bend your torso forward, lowering your head, and grab hold of your ankles, taking care not to bend your knees. Try to go down as low as possible, getting your chest as close to your thighs as you can. You will feel a strong stretch in your lower back and hamstrings. Do this three to five times. This stretch can also be done in a seated position, referred to as Seated Forward Bend.
Standing Twists. This is a very good exercise where you use the resistance of your lower body to stretch your upper body. Begin by standing straight, with your feet apart, keeping your knees bent slightly. Now raise your arms on both sides and hold them parallel to the floor. Now swivel the upper part of your body toward your right, keeping your hips facing in the front in order to isolate your torso, and then turn around toward your left, twisting as much as possible on both sides. Repeat five times.
Twists, Bent Over. This is a variation of the above exercise, the only difference being bending your body forward so that your upper body is parallel to the floor. Now twist your torso towards your right leg, so that the fingers of your left hand touch your right foot, and your right hand is pointing straight up, toward the ceiling. Then twist the other way so that your right hand touches your left foot with your left hand pointing toward the ceiling. Besides stretching the external oblique muscles, this also stretches your hamstrings.
Quadriceps Stretches. The quadriceps are the muscles in front of your thighs. Get into a kneeling position on the floor, keeping your feet apart behind you. Now sit back, so that your buttocks are between your spread feet, placing your hands on the floor at the back. Now, leaning back as much as possible, feel the stretch in your quadriceps. Hold the stretch for about ten to fifteen seconds, and then release. You can repeat this exercise two to three times if you wish.
Inner Thigh Stretch. This is an excellent and very relaxing exercise which, apart from stretching your inner thighs, also opens out your hips, making them more flexible. First, sit on the floor with your legs bent at the knees, so that the soles of your feet face and touch each other in front of you. Then, bend your torso forward and clasp your toes with your hands, resting your arms on top of your thighs. Now, gently pull your feet, drawing them as near your groin as you can, while pressing your elbows down so that your knees are as close to the floor as possible.
Back Stretch. This is a stretching technique from yoga. Lie down on the floor in a prone position. Now bend your knees so that your feet are pointed toward the ceiling. Then, lifting your head and torso off the floor, reach behind with your hands, and clasp the ankles of each leg. Now pull your legs up towards the back of your head, tilting your head back as much as possible, while you lift your chest up further off the floor. Hold this position for ten to fifteen seconds, and then release, getting back into the prone position.
Hanging Stretch. This is a wonderfully relaxing stretch. It uses the weight of your body to stretch your whole body and your spine. Plus, it is quite simple to do. All you need to do is grasp a chin-up bar, or anything that will take the weight of your body, and simply hang from it. Hold the stretch and then let go of the bar and relax.
Chest and Shoulder Stretch. Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
Upper Back Stretch. Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back.
Biceps Stretch. Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps.
Shoulder Stretch. Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.
Side Stretch. Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.
Triceps Stretch. Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps. Switch sides and repeat.
Door Jam Stretches. Stand in an open doorway, with both your hands and forearms resting on doorframe. Keep your head upright; don't allow it to move forward. Place your hands on the door frame just above shoulder height with your forearms also on the doorframe. Lean through the doorway, holding the stretch for 15-30 seconds.
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