E Book on Stretching exercises
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Transcript of E Book on Stretching exercises
Stretching Exercises
Toll Free: 1-800-233-3337www.justforhearts.org
Stretching exercises are an integral part of any workout regimen.
These exercises are commonly performed before and after the core workout.
Stretches which are done before starting the workout are known as 'warm up stretches' while those
done at the end of the workout are known as 'cool down stretches'. Warm up stretches should be such
that they increase your body temperature but do not exhaust you before the actual workout. Cool down
stretches on the other hand; lower your body temperature and fatigue
There are number of benefits the stretching exercises offer-1. Warm up stretches prepare your body for exercise.
2. Stretching improves flexibility of your body and range of motion of your joints. You can perform
your workout to your maximum potential after performing warm up exercises.
3. Stretching improves posture.
4. It helps you avoid injuries during exercise because warmed up muscles and joints can sustain
your weight training activities and endure the impact which vigorous exercises put on your
body.
5. Stretching increases body awareness and promotes blood circulation. It also helps in reducing
muscle soreness.
6. Stretching prevents muscle stiffness and strain.
7. After exercise, cool down stretches help you relax your muscles and also reduce your body
temperature, tension and stress.
8. Stretching exercises help you achieve optimum heart rate pre and post workout.
9. Cool down stretches reduce the chances of exhaustion or dizziness immediately after exercise
which is common otherwise.
For girls, stretching reduces the pain they have during their menstruation cycle.
Stretching exercise must be performed considering the body parts getting utilized in the workout. One
can aim for 10 counts in every pose and repeat the entire set of stretches twice for good results.
Type of stretches may vary as per your workout but following are some common stretching exercises
which can be practiced before and after your workout.
Stretching Exercises
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Stretching Exercises
1. Head tilt and neck rotation
Common stretching exercises
¡ Stand erect.
¡ Keep some distance between your legs.
¡ Keep your hands on your waist.
¡ Tilt your head sideways and then rotate it gently clockwise
and anti clockwise.
¡ Don't overstretch and keep your neck muscles soft.
¡ This stretch relaxes your neck and upper back muscles.
2. Arm Rotation:
¡ Extend your hands sideways.
¡ Keep your hands parallel to the floor.
¡ Rotate your arms from the armpits.
¡ Do not bend your elbows.
3. Shoulder Rotation
¡ Keep your palm cup-shaped on your shoulders.
¡ Keep your head straight.
¡ Now rotate your shoulders clockwise and anticlockwise.
¡ This offers food movement and range of motion to the
shoulder joints.
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Stretching Exercises
¡ Stand with 2 feet distance between your legs.
¡ Stretch your arms wide.
¡ Arms should be parallel to the floor.
¡ Now bend the arms on your chest.
¡ Take your hands down.
4. Arm stretching
5. Side bends
¡ Stand straight.
¡ Keep shoulder distance in your legs.
¡ Now bend on your right side in the plane of your body.
¡ Don't lean forward or backward.
¡ Repeat on left side.
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Stretching Exercises
¡ Stand straight.
¡ Keep shoulder distance in your legs.
¡ Keep your hands on your waist.
¡ Twist your trunk to the right and then to the left.
¡ Avoid jerky movements.
¡ This is a good stretch for back muscles.
6. Twist
7. Calf stretch:
¡ Keep your elbows on the wall.
¡ Place one leg near the wall and other leg in the same line
of the first leg but 2 feet away from it.
¡ Now touch the heel of the back foot on the floor.
¡ Hold for 10 seconds.
¡ This is a stretch for calf muscles.
8. Quadriceps stretch:
¡ Stand near a wall.
¡ Keep one palm on the wall parallel to the floor.
¡ With the other hand, hold the ankle of the same leg and pull it towards you.
¡ Hold for 10 seconds.
¡ This pose gives a good stretch to quadriceps (thigh) muscles.
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Stretching Exercises
¡
¡ Roll your shoulders back.
¡ Now lift your shoulders up towards your ear.
¡ Hold for 10 seconds.
Stand erect.
9. Shoulder shrugs
10. Inner thigh stretch:
¡ Sit down & join your soles of your feet together in
butterfly position.
¡ Now take your knees to the floor with your elbow
pressure.
¡ This pose gives stretch to the inner thighs and groin.
¡ Hold for 10 seconds.
The stretching exercises should be done with a caution. One must avoid any jerky movements and
wrong posture. One who has just undergone a surgery or fracture should consult doctors before
performing any stretching exercises. If you have a pain in joint or pain in muscles, then it is
recommended to perform stretching under supervision. You shouldn't feel any pain or discomfort while
performing stretching exercises.
So, perform stretching exercises at least for 10 minutes before AND after exercise! Remember-
stretching is just as important as your workout!!
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Stretching Exercises
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Stretching Exercises
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Toll Free: 1-800-233-3337
Office: 91-20-27293337
Skype: justforhearts
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