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How to Stretch

Introduction

The good stretching is important both in sport and in the everyday life. The sports achievements are impossible with the properly stretched trained muscles. If your muscles are accustomed to stretch you will avoid such unpleasant thins as sprankling of excessive sudden stretching of the joints and muscles which is quite painful but alas happens very often.

The muscles that have experienced the significant strain during the training stay contracted and can't return to their normal length during the whole day. The constant persistent trainings without stretching make the person strong but somewhat clumsy. In the everyday life the person whose muscle stretch worse takes risks to have an injury during falling. It is important to stretch after the sport training in any time of the day.

Do's

Stretching the inner thigh surface muscles

Stand straight and place your feet twice wider than the length of your shoulders. Breathe out and bend down. Put the palms on the ground and transfer your weight slowly to your hands. Lace the feet as wide as possible imitating the center split. Remain in this position for 1 or 2 minutes. Now slowly return to the start position and stand straight.

Frontal hip muscles stretch

Sit on your right knee, press the right palm into the ground to hold your weight and hold your left ankle with you left hand. Attach the left heel to the left part of the buttocks. Feel your frontal hip muscles stretch. Now release the left leg and repeat this exercise with another leg.

Back stretching

Sit on the floor and stretch your legs forward. Raise the arms above your head. Making the breath out slowly bend your body to your legs. That will look like you are folding in two. Reach the toes with your fingers. Take into consideration the fact that your back should be straight. Imagine that your chest is moving to reach the knees. Remain in that pose for 1 or 2 minutes. After that relax the muscles of your back and make the bake round. Put your arms on the floor. Remain in that position for 2 minutes. Breathe deeper. In 2 minutes straighten the back and attach your shoulders to your ears. Make the breath in and raise your body upwards.

Upper back muscles stretching

Stand straight. Move your hands backwards and hold your hand with the other one the way reminding a lock. Open the chest. Breathe in and out. While you are breathing out lift the locked hands up. Remain in that position for 1 or 2 minutes. Breathe out and return to the start position.

Hips stretching

Sit on your right hip and lay the right knee at the angle of 90 degrees. Stretch the left right back. Breathe out and put the upper part of your body down on the floor. Feel like the right hip is stretching. Make this exercise for or 2 minutes. Now breathe in and lift the upper part of the body. Transfer your weight to the hands and straighten the right leg slowly. Now repeat the exercise with the left leg.

Hips stretching and strengthening

Place your feet together and place your palm on the knees. Start making the round movements 8 times in each side. Now return to the start position and breathe normally. Now make the large step to the side. Transfer your weight to the bent leg and straighten the other one. Remain for 10 seconds in that position and make the exercise with the other leg. This exercise is necessary to be fulfilled 8 times.

Don'ts

  • Don't make the sudden rapid movements otherwise you may hurt yourself.
  • Don't await that you will make the central split in one day. TO stretch your -body you will need some time.

Video

Conclusion

The constant persistent trainings without stretching make the person strong but somewhat clumsy. In the everyday life the person whose muscle stretch worse takes risks to have an injury during falling. It is important to stretch after the sport training in any time of the day.

Repeat these simple exercises each day and soon you will be able to make the split.

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