Stretching can and will help you to avoid injury, reduce pain, and increase mobility. Stretching exercises are thought to give you freedom of movement, but stretching alone will not improve your health. It would be best to incorporate stretching with weight training and aerobic exercise to achieve complete women?s health and wellness.
Stretching is best done while your muscles are warm. So be sure that your muscles are warm with a brisk walk, or even some jumping jacks, before you begin your stretching routine. It is not a good idea to try and stretch your tendons and muscles while they are cold. Don?t jerk or force your muscles during your stretch. Move slowly into and out of the stretch. While stretching to the point of resistance be sure to hold each stretch for twenty to sixty seconds. A mild pulling sensation is normal, but be sure to stop stretching immediately if you feel any pain. Stretching should never cause pain.
Standing Quad Stretch (front of thigh) Stand with foot flat on ground Bend knee toward buttock while grasping ankle with hand Pull foot directly toward buttock Do not twist knee Stretch can be done standing alone or balancing with partner or fence/wall Standing Calf Stretch While standing, place your left foot near the wall. Bend forearms and rest them against the wall. Keeping the right foot flat on the floor, move right leg back until you feel the stretch in the calf muscle. Stretch the other leg. Hamstring Stretch Lying on your back raise your leg up to the ceiling. Supporting your thigh with both hands behind the knee. Slowly straighten your knee until a stretch is felt in the back of the thigh, and pull your leg towards your chest keeping your leg straight. Hold, and then repeat with the other leg. Cat Stretch (mid and lower back)
Kneel on all fours on the floor with your palms flat on the floor. Remembering to maintain a flat back. Inhale and contract your abdominal muscles and arch your back towards the ceiling. Create a curve in the middle of your back and push your spine up towards the ceiling, hold it for a few seconds and then return to the flat back position. Repeat a few times and feel the tension and stress release from your muscles. Overhead Stretch (mid back)
Bend over at the waist and rest your arms on a table. Then slowly drop your head and body below your shoulders. Hold at the point that you feel the stretch in your shoulders and back. Pull across (shoulder)
Stand or sit in a chair, and sit up straight. Bend one arm and place your hand on your opposite shoulder. With your opposite hand, grab the elbow and pull it across your chest until you feel a stretch in the back of your shoulder. Repeat with the opposite arm.
Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping women?s fitness, and the womens health and wellness others achieve ultimate health and wellness. | |
