You might have probably seen or come across many athletes and fitness-enthusiasts who warm-up or stretch before beginning with their exercise routine. Why is it necessary to stretch or warm up before any exercise? Warm-ups are a critical element of any exercise program. With the proper stretching exercises, you can prepare yourself, physically and mentally, for the rigorous session ahead and avoid injury.
Stretching Exercises
Calf Stretch
-Stretch your left foot forward and bend your left knee a little
-With your hands on your left thigh, keep your back straight and lean forward
-You will experience a mild stretch in your right calf
-Repeat the same procedure for the other side as well
-Each stretch should last for approximately 15 seconds
Hamstring stretch
-Stretch your left foot and place your heel on the ground. Your toes should be pointed upwards
-Rest your hands on your right thigh as you bend your right knee
-Keep your back straight and stretch forward
-You will experience a gentle stretch on the backside of your left upper leg. This is your hamstring
-Repeat the same steps for the other side
-Each stretch should be held for at least 15 seconds
Hip Flexor Stretch
-Stretch your left foot forward and bend your left knee
-Rest your hands on your hips and bend your right knee
-Tighten your abdominal muscles and buttocks
-You will feel a mild stretch in your hip
-Repeat the same steps on the other side
-Each stretch should be held for a minimum of 15 seconds
Upward stretch
-In an upright position, extend your arms above your head with the palms touching
-When inhaling, slowly push your hands upwards and then backwards
-Exhale and relax your muscles before repeating the stretch again
-During the stretch, your back must be straight
Lower Back-Cat stretch
-Get on the floor on all your fours
-Your fingers should point forward and your toes in the opposite direction
-Maintain a flat back
-Gradually, drop your head as you raise your upper back
-Push the shoulders upward and outward
Bar Twist
-Stand upright with both feet facing forward with the distance between them double your shoulder width
-With the bar, keep your upper body straight and the elbows high
-Slowly, twist around in clockwise and anti-clockwise directions
-Do not perform this stretch rapidly
Easy Side Lunge
-Stand upright with both feet facing forward with the distance between them double your shoulder width
-To help keep your back straight, place your hands on your hips for support
-Exhale slowly as you place your body weight on one side of your body
-Don't lean forward or take the knee of your bent leg over the toes
-To increase the stretch, slowly slide your feet out towards the sides
-As the stretch is increased, the foot of the bent leg should face slightly outward
Benefits Of Warming Up
Before and after your workout, spend some time in stretching. It helps in:
-raising your heart rate
-enhancing the flow of oxygen in your body and allows it to travel faster and in a higher volume
-increasing your muscle metabolism
-making your muscle fibres more elastic and extensible
-reducing the risk of injury to your body
Author Resource:-
The author, Chris Kennelly, is an expert on stretching exercises and has written for Sports and Supplements. The author will be happy to assist you if you have any questions.
Primaforce NitroCharge and MuscleTech Intravol are great supplements which will give you the desired results.
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