Stretching is essential for preparing the body for exercise, improving flexibility, and reducing the risk of injury. It increases blood flow to muscles, enhances range of motion, and helps with balance and posture. Stretching before a workout warms up the body, while post-exercise stretching aids in muscle recovery. Incorporating stretching into your routine leads to better performance, greater mobility, and overall physical well-being.
Slowly tilt your head to each side, forward, and back to loosen up neck muscles. Hold each position for 10-15 seconds.
Rotate shoulders forward and backward in a circular motion. This helps warm up the shoulder joints and surrounding muscles.
Extend one arm across your chest and use the opposite hand to gently pull it closer. Hold for 15-20 seconds on each side.
Stand with feet shoulder-width apart, and twist your upper body to the left and right, keeping your core engaged. This stretch prepares the torso for movements involving twisting and rotation.
Stand on one leg, grab the ankle of the opposite leg, and pull it toward your glutes to stretch the front thigh muscles. Hold for 15-20 seconds on each leg.
Raise one arm overhead and gently lean to the opposite side, stretching the side of your torso. Hold for 15-20 seconds on each side.
Place hands on hips and rotate in a circular motion. This helps loosen the hip joints, essential for leg and core exercises.
Extend one leg forward with the heel on the ground, bend the opposite knee, and lean forward slightly to feel the stretch in the hamstring. Hold for 15-20 seconds on each leg.
Place your hands on a wall, extend one leg behind, and press the heel down. Hold for 15-20 seconds on each leg.
