Flexibility is often a goal in and of itself. Being able to take a joint through its full range of motion gives us more freedom of movement. Relaxing tight muscles feels good and balances the body. Fitness activities such as yoga and stretching concentrate on flexibility
Flexibility training or Stretching at Maher:
It is now recommended that one should perform stretching exercises for 10 to 12 minutes at least three times a week.
Static stretching
Static stretching is slowly elongating the muscle through its full range of motion, then holding it at a position where it is at full extension (but without pain). The stretch is held for 15 to 30 seconds. Research showed that daily stretching, once per muscle group for 30 seconds, can result in an increase in range of motion.
Always warm-up before stretching
It is recommended that you warm up with an activity that exercises the muscles to be stretched for 5 to 10 minutes before stretching.
Stretching after exercise
Stretching after exercise can help to relax and balance tension on muscles that have just been exercised. Traditionally this was done after a cool-down period. Or, you may wish to do the stretching as its own activity separate from your cardio or strength exercise workouts.
What good does it do for you?
Stretching comes naturally to all of us. If we have been sitting in a particular position for a long time, we stretch unconsciously. It feels good. Stretching has the following advantages:
- Reduces muscle tension and makes the whole body feel supple.
- Increases range of movements in the joints.
- Prevents injuries.
- Helps to prepare for the desired activity like running, swimming, cycling etc.
- Increases the temperature of the muscles, which optimizes their performance.
- Increases the circulation of the blood to various parts of the body.
- Enhances muscular co-ordination and flexibility
- Prevents muscular degeneration.
Stretching exercises are simple. A good stretch needs to be held for 20-30 seconds for each muscle group. Do the stretches without any bouncy movements. During the stretch programme keep breathing rhythmic, slow and under control. For example, if you are doing forward bends, inhale while coming forward, breathe slowly during the stretch and exhale while coming up. Do not hold your breath during stretch exercises. Stretching exercises help to relieve tension and promote flexibility in your muscles and joints.
Neck Roll
- Drop your chin to your chest. Stay in this position and feel the stretch in the back of your neck.
- Roll your head to the right. Stay in this position and feel the stretch on the left side.
- Roll your head to the front again. Now, roll your head to the left. Stay in this position and feel the stretch on the right side.
Shoulder Roll
- With your arms relaxed at your sides, rotate your right shoulder backward in a circular motion. Be sure to complete the circle while keeping your arm straight at your side.
- Repeat this 4 times.
- Rotate both shoulders at the same time.
- Repeat 3 to 5 times.
- Hold your arms straight in front with palms facing each other.
- Interlace your fingers and rotate your palms so they face away from your body.
- Extend your arms forward until you feel a stretch your shoulders and arms.
- Stay in this position for a few seconds, then relax.
- Repeat this 10 times.
- Make a loose fist with your right hand.
- Holding your arm still, slowly rotate your hand in a circular motion at the wrist.
- Repeat this 10 times in each direction.
- Repeat the exercise with your left hand.
- Sitting toward the back of the chair, place your hands on your thighs.
- With your left foot on the floor for balance, extend your right leg.
- Bend forward slowly and reach for your right foot.
- Stay in this position for a few seconds.
- Sit up slowly and put your right foot on the floor.
- Repeat this 4 times.
Shoulder Stretch
- Stand with your feet slightly apart.
- Raise your right arm in front.
- Bending at the elbow, bring your right arm across your chest at shoulder level until you feel a slight pull in your shoulder.
- Gently apply pressure with your left hand at your right elbow.
- Stay in this position for a few seconds, then relax.
- Repeat this 4 times.
Chest Stretch
- Stand just outside an open doorway (the doorway should be behind you) and face outward.
- Grab both sides of the doorframe at chest level.
- Take a step forward and let your arms straighten behind you. Keep your head up and lean forward until you feel a stretch in your chest muscles.
- Stay in this position for a few seconds, then relax.
- Repeat this 4 times.
- Stand just inside an open doorway (the doorway should be in front of you) and face outward.
- Grab both sides of the doorframe at the chest level.
- Lean back until you feel a stretch in your shoulder muscles.
- Stay in this position for a few seconds, then relax.
- Repeat this 5 to 10 times.
- tand with your feet apart, with knees slightly bent.
- Raise your right hand over your head and place your left hand on your left hip.
- Lean to the left, bending slightly at the waist. Stop as soon as you feel a slight stretch in your right side.
- Stay in this position for a few seconds and then slowly return to the standing position.
- Repeat this 5 to 10 times
Back Arch
- Stand with your feet slightly apart and knees slightly bent.
- Place your hands on the front of your thighs and bend forward slightly at the waist, without bending your back.
- Slowly inhale and arch your back.
- Stay in this position for a few seconds, then exhale.
- Straighten your back and return to the standing position.
- Repeat this 10 times.
- tand with your feet slightly apart and knees slightly bent.
- Place your hands on your hips.
- Lean backward slightly. Be sure not to lean too far back!
- Stay in this position for a few seconds, then relax.
- Repeat this 10 times.
- Stand facing a wall, with your feet about three feet away from the wall.
- Place your hands on the wall at about shoulder level.
- Keeping your feet flat on the floor, lean forward until you feel a slight stretch in your calves.
- Stay in this position for a few seconds, then relax.
- Repeat this 10 times.
- Stand facing a wall, with your feet about three feet from the wall.
- Place your right hand on the wall at chest level.
- Bend your left leg backwards.
- Use your left hand to grab the top of your left foot behind you.
- Gently pull your heel toward your buttocks.
- Stay in this position for a few seconds, then relax.
- Repeat this 5 to 10 times.
It's a common misconception that you need to stretch before you warm up. Start off your day with a walk. This would provide the initial much needed warm up. When you take the trouble to warm up - the blood rushes to the muscles - making them more amenable to stretches and exercises. Stretching cold muscles is likely to hurt.
Start off with gentle stretches. Don't stiffen your limbs - but stretch them easily. Don't hold your stretches or stretch for too long. If it hurts - stop at once - you could injure a muscle if you continue. Stretching is never supposed to hurt.
Muscles tend to stiffen immediately after a vigorous workout. A stretching session after your exercise will keep your muscles lithe and supple.
Ideally, stretching is about moving a muscle to its full range - and holding it there for about 10 seconds before you relax. This should be repeated about 10 times for each part of the body. Do this at least 3 -4 times a week.
Stretching can benefit your mind too. That's why a lot of yogic exercises use different kinds of stretching. Focus on the muscles you are stretching. Slow repetitive movements done with controlled breathing are a sure way to bust stress.
Stretch the advantage of good health - with a few stretches.
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