Stretching is important for maintaining flexibility and preventing injury. Basic stretches include calf, groin, back, hamstring, and arm/shoulder stretches. Doing a few stretches daily and increasing flexibility gradually is key.
Often overlooked even by frequent exercisers, stretching is a vital component to any exercise routine and for anyone who wants to keep movement smooth and flowing throughout the aging process. Stretching exercises keep muscles flexible and counteract the stressing effects of strenuous activities that lead to inflexibility, and is especially essential for serious athletes as it helps prevent injury and ensures full range of motion. Although there are hundreds of ways to stretch, a starting stretcher can start with the basic stretching exercises below.
Calf Stretch: Stand an arm’s length from a wall, toes pointing toward the wall. Place your palms flat against the wall surface, then swing one leg about a foot long forward. Lean against the wall, bending the knee over the leg closest to the wall. A stretch should be felt in the calf of the leg furthest from the wall. Hold the stretch for ten seconds, relax, and then repeat. Switch legs and repeat the process for the calf on the other leg.
Groin Stretch: Sit on the floor with your legs drawn in toward your body and the soles of your feet touching. Place your elbows on the inside of your knees, then press down, moving your knees toward the floor. A stretch should be felt in the upper part of the inner thigh. Hold the stretch for ten seconds, relax, and then repeat.
Back Stretch: Kneel on the floor with your legs at a 90-degree angle. The back should be flat and the arms should be locked with the palms flat against the floor. Tighten your abdominal muscles and tilt your pelvis in so your back arches up toward the ceiling, like a cat stretching itself. You should feel a stretch in your upper buttocks and lower back. Hold the stretch for ten seconds, relax, and then repeat.
Hamstring Stretch: Stand with your legs straight and cross your left foot over your right. Lean toward the floor as far as possible. A stretch should be felt in the upper part of the hind legs. Hold the stretch for ten seconds, relax, and then repeat.
Arm/Shoulder Stretch: Stand up straight and reach with your left arm across your chest. Use the right hand to pull the arm towards the body. A stretch should be felt in the shoulder and upper part of the back of the arm. Hold the stretch for ten seconds, relax, and then repeat. Repeat the process again with the right arm.
Again, there are hundreds of stretching exercises to use, but the key is to do at least a few every day. As flexibility increases, stretch a little further and hold the stretch longer. Using a variety of stretching exercises will ensure that all muscles and tendons are flexible and capable of full range of motion.
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