Not many things pay off for the body as much as stretching.\u00a0 Nothing could be simpler or take less time.\u00a0 Alas, most Americans neglect stretching as part of an every day fitness program.<\/p>\n
Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you\ue5bbe finished.<\/p>\n
Ideally, you should stretch several times each day.\u00a0 Stretching in the morning gets your body ready for the activities ahead.\u00a0 It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.<\/p>\n
In the evening, stretching will help work out the kinks of a day\ue5b8 wear and tear.\u00a0 Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.<\/p>\n
Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness<\/p>\n
10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch.\u00a0 The following stretches provide brief examples. An abundance of books and videos are available for more detail.<\/p>\n
The most basic stretches can be performed while seated.\u00a0 Start with your neck.\u00a0 Look down at your stomach.\u00a0 Then slowly roll your head to the left, then back so you\ue5b7e looking at the ceiling, to the right, and back down.\u00a0 You should feel the muscles in your neck stretching.\u00a0 A similar motion can be performed with the wrists.\u00a0 While seated, simply move your closed hand in a circle using your wrist.\u00a0 Then lift each leg, and draw the same circle with the feet around the ankle.\u00a0 Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.<\/p>\n
Move to the calf muscle.\u00a0 Find a wall, chair, stability ball, or something that you can safely lean on.\u00a0 While leaning comfortably against the object, move your right foot two feet back.\u00a0 Slowly bend your left knee so that your right ankle flexes.\u00a0 You should feel the muscle in the back of your lower right leg being stretched.\u00a0 Hold the stretch for 30 seconds and release.\u00a0 Repeat the exercise with your left calf.<\/p>\n
The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera).\u00a0 While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible.\u00a0 Reach back with your right hand and grab onto your right foot.\u00a0 Pull you foot towards your back until you feel the muscle stretching.\u00a0 Hold this stretch for 30 seconds.\u00a0 Perform the same stretch for your right leg.
\nFor a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards.\u00a0 You\ue5b1l feel the muscles in your shoulder stretching.\u00a0 Hold this stretch for 30 seconds.<\/p>\n
Countless other stretches exist, but this schedule gives you a basic routine.\u00a0 Consult with your doctor and, if possible, a physical trainer to fine tune a \ue648lex schedule?that\ue5b8 right for you.<\/p>\n\n
Not many things pay off for the body as much as stretching.\u00a0 Nothing could be simpler or take less time.\u00a0 Alas, most Americans neglect stretching as part of an every day fitness program. Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that …<\/p>\n","protected":false},"author":1,"featured_media":3003,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[442,379,373,441],"yoast_head":"\n