The benefits of stretching exercises

The benefits of stretching exercises

The benefits of stretching exercises
The benefits of stretching exercises


Stretching exercises are one of the basic elements of body fitness, and stretching exercises can be defined as a set of customized movements that aim to straighten the limbs as much as possible in order to lengthen the muscles, and it is worth noting that there is no specific time to practice stretching exercises, that is, they can be practiced at any time From today, and in this article, we will learn about the most important benefits of stretching exercises for the body, and stretching exercises for each part of the body.


The benefits of stretching exercises


Stretching exercises play a role in maintaining the general fitness of the body, in addition to their role in giving the body the flexibility necessary to perform many tasks. The most important benefits of stretching exercises are: 

It helps give the body flexibility, in addition to its role in relaxing the body's joints, muscles, and ligaments.

It helps rid the body of some of the waste accumulated through sweat, and one of these wastes is lactic acid.

Stretching exercises reduce the muscle tension associated with heavy exercise and reduce the pain caused by it.

They help protect muscles from tearing, pulling, or spraining, and they help protect the spine from injury.


Post-workout stretching

Post-workout stretching, or static stretching, is intended to increase flexibility and reduce the risk of injury. 


Toe touch exercise for post-exercise stretching

Stand up straight with your feet shoulder width apart, bend over and touch your toes with your hands, keeping your leg straight.


Thigh muscle stretching exercise for post-workout stretching

Stand upright with your legs together and your knees touching, while standing on one leg, lift your opposite foot with your hand toward your glutes, and repeat the steps for the other leg.


Back stretching exercises

Back stretching exercises help get rid of back pain caused by doing some daily activities, and back stretching exercises can be learned easily, and it is worth noting the need to consult a doctor before starting any daily exercise regimen.


Back Stretch Extend the knees to the chest

This exercise can be performed by lying on the back with both knees bent and feet flat on the ground, now put your hands on the back of the thighs and pull your legs towards your chest, this position can be continued for 15 seconds, and it is recommended to repeat the steps 9 times.


Stretching exercise for the back pulling the abdomen in the supine position

First, lie on the back with the knees bent and keep the feet flat on the floor. Push the small part of the back down and to the floor by tightening the lower abdominal muscles. Maintain this position until the count of 10. It is recommended to repeat the previous steps 9 times.


Back Twist Extension

Lie on the back with the knees bent and keep the feet flat on the ground, now rotate the hip to the left while lowering the leg to the ground, while keeping the back flat on the ground, maintain this position for 15 seconds, the previous steps can be repeated 9 times And each time rotate the right or left hip.


Stretching exercises before exercise

Pre-workout stretching, or dynamic stretching, helps improve agility and acceleration during exercise.  


Squat to stretch before a workout

Standing with your feet shoulder-width apart, bend your knees and push your hips back as you sit down until your thighs are parallel to the floor, keeping your chest lifted. Hold your hands straight in front or put your hands in front.


Leg swings for pre-workout stretching

Stand up straight keeping your hips aligned, now swing one leg back and forth, alternate between both left and right legs and repeat for 10 times.


Stretching exercises for men

Leg stretches are often easy and simple exercises that don't require any complicated equipment. 


Stretching exercise for men for flexibility

This exercise is performed in a sitting position on a chair with the feet on the floor, keep the toes on the floor with the heel raised and continue for 5 seconds, in the second phase, raise the heels and point the toes so that only the tips of the big toes touch the ground and continue for 5 seconds, and in Stage three, lift the heels with the toes bent inward so that only the tips of the toes are touching the floor. Hold for 5 seconds, repeat each phase 10 times.


Toe stretching exercise for the leg

This exercise is performed in a sitting position on a chair with feet on the ground. Place the left foot on the right thigh and pull the toes towards the ankle. Hold this position for 10 seconds and repeat it 10 times.


Stretching exercises for women

Stretching exercises in the morning help calm the soul during the day, especially if the person faces a daily work pattern characterized by lack of physical activity or sitting for long periods in front of the computer. 


Stretching exercises for women Cobra stretch

Lie on your stomach with your hands straight under your shoulders, elbows bent at the sides, head and chest gently lifted, making sure to keep your hips firmly on the floor. Hold the stretch for 15-20 seconds.


Stretching exercises for women Shoulder stretches

Relax the shoulder blades back and down with the extension of the arm across the body and use the other arm to increase the stretch. This position can be maintained for 15-20 seconds.


Stretching exercises for women Side stretch

Stand with your feet hip-width apart, clasp your hands together above your head, gently tilt your body to one side, hold for 10-15 seconds and repeat on the other side.


Stretching exercises for children

If a child has an injury or is training for a particular sport, it is advised to consult a physical therapist or sports trainer to determine the safest and most effective methods of stretching for children. 


Stretching exercise for the child in the position of yoga

This position is comfortable for the child and helps to stretch the muscles. It is applied by kneeling with touching toes and knees apart. Slowly bend and let the child's forehead touch the floor. Arms can be at the sides or palms facing up or extended in front of the head with palms on the floor. .


Stretching exercise for the child to stretch the upper arm

This exercise helps to lengthen the upper part of the body, shoulders and arms, and it can be applied by standing straight with the feet joined and the back straight, now extend the arms straight and above the head, without joining the elbows, the hands can be touching or apart.


Stretching exercises after running

Stretching after running helps to gradually relax and improve muscle flexibility. 


Stretching exercise after running stretches the lower back

Lie on your back with your knees bent and feet flat on the floor. Pull your right knee into your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then bring both knees up to your chest and hold for up to 15 seconds.


Stretching exercise after running stretches the buttocks

Lie on your back with your knees bent and feet flat on the floor, place your right leg on your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.


Neck stretching exercises

Neck pain is one of the most common problems that can result in problems in the shoulder, upper back, and arms. It is worth noting that neck stretching exercises can help reduce muscle tension and get rid of neck pain. 


Neck stretching forward and backward tilt


It is one of the simple exercises that can be practiced anytime and anywhere with simple steps:


Now forward, lower your chin towards the chest, and hold this position for 15-30 seconds, and when you are done, slowly raise your head.

Now back, tilt your chin towards the ceiling so that the base of the skull is toward the back, and hold this position for 10 seconds.

Repeat this exercise over and over every day.


Neck stretching side tilt exercise


This exercise may require you to stand with feet hip-width apart and arms extended down to the sides:


Tilt your head once towards the right shoulder and again towards the left shoulder. When tilting the head, try to touch your shoulder with your chin, being careful not to lift the shoulder.

Hold the position for 5-10 seconds, then do the exercise again.


Shoulder curl stretch

It is preferable to do this exercise in a standing position, raise your shoulder straight and move it in a forward circle 6 times, and a backward circle 6 times.


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