Types of Stretching Exercise

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up).

STRETCHING EXERCISES

Each stretch should feel good. If you feel any pain, ease up and go slower.

Standing Quadriceps Stretch

Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors.

Calf Stretch

• Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
• Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor Keep your hips facing the wall and the rear leg and spine in a straight line You will feel the stretch in the calf of the rear leg .Repeat with the other leg

Chest Stretch

Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left. You should feel a nice stretch all through your chest.

Stretches ankles

Stand and hold onto something for balance Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise. Repeat on other side

Biceps Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold you arms out to the side parallel with the ground and the palms of the hand facing forward Rotate the hands so the palms face to the rear
Stretch the arms back as far as possible You should feel the stretch across your chest and in the biceps

Upper Back Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax You should feel the stretch between your shoulder blades.

Shoulder Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place your right arm, parallel with the ground across the front of your chest
Bend the left arm up and use the left forearm to ease the right arm closer to you chest You will feel the stretch in the shoulder Repeat with the other arm

Shoulder and Triceps Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place both hands above your head and then slide both of your hands down the middle of your spine
You will feel the stretch in the shoulders and the triceps

Side Stretch

Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.

Hip Stretch

Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed.

Pectoral stretch

Clasp your hands behind your back. Now try to take them as far behind as possible. This enables you to stretch your chest muscles.

Triceps stretch

First bend your elbow fully. Now raise your arm up till it almost touches your ear. With your other hand grab the elbow and pull it backwards.

Iliotibial band stretch

Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for iliotibial band syndrome (knee tenderness from irritation of the thigh's
iliotibial band) and adductor strain.

Triceps Bend

The left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.

Stretching exercises

Stretching exercises are used to lengthen muscles and improve flexibility. Experts usually recommend static stretching, a method that involves slow, continuous stretches held in position. Here are some guidelines:

• Stretch slowly and gradually. Stretch until you feel tension in the muscle. Don't bounce. Bouncing can cause small tears and muscle soreness.
• Don't stretch to the point of feeling pain, a signal that you've pushed too far or are doing something incorrectly and possibly injuring muscle tissue.
• Hold your stretch for at least 15 seconds. Holding for 30 seconds is even better. Breathe naturally as you stretch: Don't hold your breath. Repeat the same stretch one or more times.
• Use stretching as part of your warm up. Stretched muscles, tendons and ligaments are more flexible and stretch more easily.