Quick Stretching Guide
If you are like most of the people, you probably neglect this part of your exercising routines. Stretching is boring and time-consuming, and you can’t see immediately visible results after finishing it. But have you ever thought about, that regular stretching is just as important as regular exercising, if you want to achieve results?
There’s a lot of benefits that stretching can offer to you. Stretching helps you to improve flexibility, assists in correct posture, might decrease injuries by preparing your muscles for work before activity and increases blood and nutrient supply to your muscles, just to mention few of them. And it’s also good for your mind, because even a brief moment of stretching can calm your mind and provides a mental break.
This guide will help you to stretch quickly your whole body after you’ve done exercising. It doesn’t focus stretching on any one particular muscle group, but it will help you to walk up stairs on next day without feeling that you’re a penguin with too short feet 😉 .
Begin in a kneeling position on a yoga mat, your shins on floor. Take one large step forward with your right leg (lunge position), so that your right knee is bent 90 degrees in front of you. Make sure that your front knee is not further forward than your toe. Put your hands on top of your right knee or on your hips, push your hips forwards leaning into a stretch. Keep your torso upright the whole time. You should feel the stretch along the front of your back leg.
Hold this position for 30 seconds and release. Return to a starting position and repeat with your left leg.
Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh. Reach for your left foot with your left hand, and make sure that you’re bending from the hip and your back is straight. If you can reach for your toe, gently pull it towards you.
Hold this position for 30 seconds, then switch legs.
Place your feet on the floor shoulder width apart. Bend your left knee to bring your foot back directly behind you, so you can pull it toward your butt with your left hand. Do your best to keep your chest upright! If you struggle with balancing yourself, grab hold of a chair or wall, or extend your right arm for support. You should feel the stretch in your left quad.
Hold this position for 30 seconds, then do the same with your right leg.
Begin seated on the floor with your legs extended straight out in front of you. Bend your right knee and place your right heel as close to your left sit-bone as you can. Place your right arm behind you, and put your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
Hold this position for 30 seconds, then release and straighten your legs again. Repeat the same on left side.
Start by lying face down on the floor with your hands under your shoulders. Then, keeping your hips on the ground, lift yourself up by straightening your arms. Make sure that you keep your shoulders down.
Hold this position for 30 seconds then return to the start.
Lats Stretch (sides)
Begin planting your both feet on the floor slightly wider than shoulder width apart and standing tall with your back straight. Extend your left arm directly above your head. Gently reach your hand over to your right side until you feel a mild to moderate stretch on the left side of your body.
Hold this position for 30 seconds and then return to the starting position. Repeat the exercise on your right side.
Start placing both of your feet shoulder width apart on the floor, arms by your sides. Reposition both of your hands behind your body and interlock your fingers. Pull your hands gently away from your body (diagonally upwards). Your shoulders should retract and your chest should open up at this point.
Hold this position for 30 seconds.
Deltoid Stretch (shoulder)
Begin planting both of your feet shoulder width apart on the floor and standing tall with your back and neck straight. Place arms by your sides. Raise your left arm and position it across your body. Use your right arm to take it a little further and hold it. Make sure that you keep your shoulders down. You should feel a mild or moderate stretch on your upper arm.
Hold this position for 15 seconds and repeat with your right arm.