Six Basic Stretching Exercises

              Six Basic Stretching Exercises

All the strength coaches and fitness trainers recommend stretching as a part of your warm up routine and after working out. Thus this article focuses on six basic stretching exercises you can do for toning your muscles and reducing DOMS (Delayed Onset Muscle Soreness).

1. The Full Body Stretch

First stand straight with your arms by your side. Interlock the fingers of both hands and take them above your head and stretch your complete body while standing on your toes. This stretches the major muscles of your body and also increases the rate of height growth in young adults. Your palms should face the sky during the stretch. You must breathe in while taking your hands up and exhale when coming down. Remember breathing is essential. This stretching is also known as the tad asana in yoga.               

 2. Quad stretch

This is a very good stretching exercise for your quads or thighs in common. Just hold your leg in your hand, the leg touching the lower back and pull it outwards and backwards. This completely stretches your hamstring but also allows you to gain balance on a single leg. Perform this for both the legs for 10 minutes and see great muscle gains.

    

3. The Triceps Stretch

Triceps is one of the most resilient muscles in our body requiring a frequent push for size and strength growth. Just hold your arm above your head in such a way that your elbow touches your head and your forearm touches your ear. This completely stretches your triceps. Perform for both the arms alternatively.

4. The Lower Back Stretch

Sit on the ground. You must be on a flat surface to perform this exercise. Pull your left leg towards your belly and rotate your head in the right. Perform this with correct guidance and technique and you can work miracles for that lower back pain adults face. But it can be very harmful for you if not performed properly so keep care and pay attention. Perform this for both the legs.

   

5. Hamstring Stretch

Sit on the floor with both the feet in front of you. Reach out for your toes and try to grab them ideally. Many of you may fail for the first time so keep on increasing the stress gradually until it is too much for you. Don’t hurt yourself as we are trying to keep you away from the doctor not near him.

6. Shoulder Stretch

Whenever you lift something heavy above your head, the shoulders are the muscles doing the work for you. So, it is obvious to keep them in check. Place the back of one hand in the small of your back. With your opposite hand, grab the elbow and pull it forward gently. Repeat with the opposite side.   

These are the ten basic stretching exercises you must perform in your day to day life to keep the muscles in optimum state. I hope you liked this article. If you liked it, if you didn’t like it please comment and I would be glad to improve. Feedback is very important for me. For articles like this and more on supplementation, motivation, workouts and nutrition keep coming back to this blog.

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