23:56
Faizan
Stretching is important before and after your workout. After your warm-up, take three to five minutes to stretch each major muscle group to prevent stiffening and soreness. Always warm up before you stretch because if you jump right into your normal routine, you could pull a muscle. Stretching is one of the key elements that improve overall fitness and health in athletes as well as beginners who are new to the fitness world.
Lower Body
When you stretch the lower body, focus on all of the muscle groups. To stretch and massage your hamstring muscles, grab a foam roller, slide the roller under your legs -- as if to sit on the foam -- and use your lower body to roll the foam back and forth. This is an excellent way to ease tight muscles and massage them. For another simple yet effective method, lie on your back and place a towel around one foot. With that leg elevated and the towel around your foot, pull your foot toward you, feeling the stretch deep in your hamstrings.
Abdominals
Abdominal stretching exercises will not only help recovery during your core workout days but also enhance your strength and build the abdominal and oblique muscles. Lying face down with your hands underneath your shoulders, use your hands to hoist yourself to a Cobra position. You will begin to feel your abdominal muscles stretch. Hold the pose for 10 to 15 seconds before releasing and returning to the starting position. Different positions in yoga, such as the Cobra, help you to deeply stretch areas of your muscles that you may overlook when stretching normally.
Lower Back
The Lower back is especially important to focus on for stretching and strengthening. When you practice back-strengthening stretches and exercises, you strengthen supporting muscles, the spinal column, ligaments and tendons. Lie on your back with your knees bent and both feet on the floor. While simultaneously flexing your head forward until you find that comfortable stretch, lift your knees to your chest.
Torso
Stretching your torso will help increase flexibility, mobility and prevent injury. For a simple stretching exercise, stand with your feet shoulder-width apart, with your knees bent and hands at your sides. Without moving your lower body, turn side to side 20 times and stretch, leaning right to left, for 20 repetitions. Next, lie on your back and tuck your knees to your chest with your hands beneath your knees. Roll forward and touch the floor with your feet then roll back. Repeat the stretch 15 times. This is another excellent massage and strengthening technique for the back.
Lower Body
When you stretch the lower body, focus on all of the muscle groups. To stretch and massage your hamstring muscles, grab a foam roller, slide the roller under your legs -- as if to sit on the foam -- and use your lower body to roll the foam back and forth. This is an excellent way to ease tight muscles and massage them. For another simple yet effective method, lie on your back and place a towel around one foot. With that leg elevated and the towel around your foot, pull your foot toward you, feeling the stretch deep in your hamstrings.
Abdominals
Abdominal stretching exercises will not only help recovery during your core workout days but also enhance your strength and build the abdominal and oblique muscles. Lying face down with your hands underneath your shoulders, use your hands to hoist yourself to a Cobra position. You will begin to feel your abdominal muscles stretch. Hold the pose for 10 to 15 seconds before releasing and returning to the starting position. Different positions in yoga, such as the Cobra, help you to deeply stretch areas of your muscles that you may overlook when stretching normally.
Lower Back
The Lower back is especially important to focus on for stretching and strengthening. When you practice back-strengthening stretches and exercises, you strengthen supporting muscles, the spinal column, ligaments and tendons. Lie on your back with your knees bent and both feet on the floor. While simultaneously flexing your head forward until you find that comfortable stretch, lift your knees to your chest.
Torso
Stretching your torso will help increase flexibility, mobility and prevent injury. For a simple stretching exercise, stand with your feet shoulder-width apart, with your knees bent and hands at your sides. Without moving your lower body, turn side to side 20 times and stretch, leaning right to left, for 20 repetitions. Next, lie on your back and tuck your knees to your chest with your hands beneath your knees. Roll forward and touch the floor with your feet then roll back. Repeat the stretch 15 times. This is another excellent massage and strengthening technique for the back.
