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STRETCHING

Stretching

There is more to stretching than simply being able to bend over and touch your toes. It should mean that you can perform a wide range of movements, enjoy good mobility and maintain good posture at all times.

Stretching can be peaceful, relaxing, and non-competitive. The subtle, invigorating feelings of stretching allow you to get in touch with your muscles. You don’t have to conform to any unyielding discipline.

Stretching is one of the key components of a balanced fitness program. It prevents injury, increases one’s range of movement, improves performance and posture, keeps the body agile and reduces stress.

Regular stretching has many benefits

It increases blood supply and nutrients to tissues.
It improves muscle coordination.
It helps prevent injuries and muscle strain.
It develops body awareness.
It helps maintain and improve current level of flexibility, and as time passes, the body becomes suppler.
It makes strenuous activities like running, boxing, tennis, skiing, swimming and cycling easier because it prepares the body for the activity; it is a way of signaling to the muscles that they are about to be used.
It tunes the body, improves posture and makes you feel good.

Posture and stretching

Many people who are unhappy with their body shape attribute it to excess body fat, when, in fact, it is just as likely to be related to poor posture.

Posture and stretching are directly related. Stretching improves muscular balance and in turn, improves posture. Most postural problems are a result of bad alignment caused by tightness in the muscles.

Stretching basics

Always stretch a warm muscle, never a cold one. Do this by beginning your workout with a 5-minute warm-up in order to increase pulse rate and body temperature.
Stretch smoothly, never bounce. Bouncing a stretch invites muscles to respond by tightening up to protect themselves. Begin slowly and smoothly.
Breathe slowly, deeply and naturally. Exhale as you bend forwards. Do not stretch to a point where you cannot breathe naturally.
Pain in a stretch is self-defeating. If you feel pain during a stretch, you are working against the body’s loosening-up mechanism.
Remain relaxed and feel the stretch. As you stretch, it is important to keep the body relaxed. This can de done by keeping you breathing even and consistent. Think about the area you are stretching. Feel the stretch.

Stretching Exercises

1. Calves

Taking a giant step forward with the right foot, right leg bent, left leg straight, move your hips forward toward your bent right knee. Keep both feet pointing forward and left heel hanging on the ground. Hold and then change sides.

2. Front of the thigh

Stand tall; grasp right foot with right hand. Bring your foot toward buttocks, keeping knees together. Hold and repeat with the other leg.

3. Back of the thigh

Slowly raise one leg and rest it on an elevated platform, such as a park bench or ledge. Keeping your hips square, bend at your waist and lower your trunk forward. Hold and repeat with the other leg.

4.Inner thigh

Sitting upright on the floor, bring the soles of your feet together as you pull them towards your buttocks. With your elbows on your thighs, push your legs to the floor and hold.

5. Hips and Buttocks

Lying on your back, with both knees raised, place one leg on the opposite thigh, with the ankle just above the knee. The knee of the crossed leg should face outwards. Now hold the back of the thigh of the bent leg and bring the thigh close to your chest. Hold and repeat with the other leg.

6. Lower back

Kneel on all fours. Contract abdominals and round the back. Hold. Return to a flat back position. Repeat.

7. Waist stretch

With your feet shoulder-width apart, knees slightly bent and toes pointing straight ahead, place your right hand on your hip while you extend your left arm over your head. Slowly bend at the waist to the side and hold. Repeat on the other side.

8. Shoulders

With one arm raised to shoulder height, grasp your upper arm with the opposite hand and pull across your body. Hold. Repeat on the other side.

9. Chest

Clasp your hands behind your back and lift your hands up, keeping your arms straight.

10. Head and neck stretch

Stand tall; and tilt your head to one side. Using your hand, palm facing downwards; gently place it on the side of the head to increase intensity of the stretch. Hold. Repeat on the other side.

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