Some people do not realize that stretching is, in itself, one of the exercises that should always be included in a fitness program, no matter what other kind of exercises you might be concentrating on. Stretching exercises help prepare your muscles for extended and more hearty use than usual.
Before any kind of activity, your muscles need to be warmed up and stretched out to prevent tearing during other exercises or any kind of slightly strenuous activity. You have probably seen such sports teams as soccer, basketball, and tennis warming up before their games with stretching exercises. Coaches and players know they need to wake up and prepare their muscles for the vigorous labor they are about to endure.
Aside from stretching exercises being a prelude to other activities, these kinds of exercises can be counted as daily movement if perhaps you do not have time for more laborious means. The general rule these days for the amount of exercise you should get is at least 30 minutes each day. Stretching exercises, combined with a few cardio exercises, can be an option for this 30-minute decree. Here are a few general stretching exercises you can utilize both as warm ups for other exercises or activities, as well as part of a stretching/cardio program of exercises:
- Back: Lie on your back. Keep one leg flat on the floor while bringing your other knee up to your chest, then switch. You can also bring up both knees together as another exercise.
- Hamstring: Lie on your back. Pull one knee to your chest, then slowly straighten your leg as much as you can manage without straining yourself.
- Adductor (inner thigh): There are two exercises. (1) Sit with the soles of your feet together. Bring your feet towards you. Hold your ankles and push your knees down with your elbows while keeping your back straight. (2) Stand with your legs apart. Keep one leg straight and toes pointing forward. Bend your other leg with your toes out towards the other side. Lower yourself towards the ground, resting your hands on your knees or the floor.
- Thigh: Stand and balance on one leg while bringing the other up to your buttocks. Hold it with the opposite hand. Use a wall or chair for balance if needed.
- Calf: Stand upright and lean against a wall (facing the wall) with your hands supporting you. Place one foot flat on the floor as far from the wall as possible, keeping your heel down.
- Arms: There are two exercises. (1) Stand with your hand behind your neck and your elbow pointing upwards. Use your other hand to pull your elbow down. (2) Bring your arm across your chest. Pull your elbow further with your other hand.
The number of sets and reps of the exercises is up to you, but if it hurts too much, stop. Do not push your body more than it is capable. Over time, you may become more flexible and be able to stretch further, but do not overdo it in the beginning.
By Monica Drusch