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supremesuppliersindia.shop – Stretch your entire body with this set of flexibility exercises. This 10-minute standing stretching routine improves joint range of motion and stretches muscles, tendons and ligaments. Take a deep breath, relax your body and de-stress!
1. Child’s pose: 30 seconds. Extend your arms as far as you can, straighten your knees and bring your toes together.
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2. Abdominal stretch: 30 seconds. Keeping your pelvis on the mat, straighten your arms and slowly lift your upper body.
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3. Cat and cow stretch: 30 seconds + 30 seconds. Keep your spine relaxed and avoid jumping between positions.
4. Hip flexor stretch: 30 seconds + 30 seconds. Kneel on your left leg and bend your right leg forward at a 90-degree angle. Press your weight forward and feel your hips expand.
5. Hamstring stretch: 30 seconds + 30 seconds. Lie on your back and raise your left leg. Grab your thighs and pull your legs to your chest.
6. Glute Stretch: 30 seconds + 30 seconds. Cross your left leg over your right leg and bring both knees to your chest. Pull your right leg toward your body, maintain the stretch, and repeat with the other leg.
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7. Forward bend: 30 seconds. Keep your knees straight and rotate your hips to bend forward. Grab the back of your ankles and hold for 30 seconds.
8. Quad stretch: 30 seconds + 30 seconds. Keep your back straight and your thighs together. You can hang it on the wall if you need more support.
9. Calf stretch: 30 seconds + 30 seconds. Lower your hips down and forward, pressing your back heel down and keeping your back knee straight.
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10. Neck stretch: 30 seconds + 30 seconds. Don’t overextend your neck beyond its normal range of motion and avoid aggressive movements.
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11. Shoulder extension: 30 seconds + 30 seconds. Hold one elbow and slowly pull it towards your chest. Avoid swinging your arms and keep your movements smooth.
12. Biceps stretch: Hold your hands behind your back for 30 seconds, rotate your hands, and raise your arms until you feel a stretch in your arms and chest.
Calorie Calculator Enter your weight to find out how many calories you can burn with these flexibility exercises.
Did you know that dormant or inactive glutes are probably the main reason many people have trouble growing their butt? If this…
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Build strength and endurance with this intense fat burning routine for women. You can get super hot in a 30 minute full body workout.
Go quickly from one exercise to the next while doing this 15-minute ab and oblique superset. Supersets help you complete your workout. Relax your mind, increase flexibility, and improve joint range of motion with this set of full-body stretching exercises. 7 minutes to cool down to prevent muscle pain and stretch the whole body!
1. Child’s pose: 30 seconds. Sit on your heels and stretch your arms forward. Relax and feel the tension melt away.
2. Abdominal stretch: 30 seconds. Lie face down on the mat with your arms up. Slowly extend your arms and hold there until you feel a stretch in your abdominal muscles.
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3. Cat-cow stretch: 30 seconds + 30 seconds. Get down on your hands and knees, lower your head, pull in your abs, and round your back and neck. Hold for 30 seconds, then lift your head and roll your back down.
4. Hip Stretch: 30 seconds + 30 seconds. Sit down, bend your left knee and cross your left leg over your right. Place your left hand on the floor and turn your upper body to the left. Repeat on the other side.
5. Bound Angle Pose: 30 seconds. Bend your knees, press the soles of your feet together, and lower your knees to the sides.
6. Stretching the back: Lie on your back for 30 seconds and slowly pull your knees towards your chest.
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7. Forward bend: 30 seconds. Stand up, straighten your knees, and rotate your hips to bend forward. Grab the back of the ankle and hold it.
8. Lunge position: 30 seconds + 30 seconds Kneel on your left leg and bend your right leg forward at a 90 degree angle. Press your weight forward and feel the stretch in your left hip.
9. Stretch Stretch: 30 seconds + 30 seconds. Stand up, raise your left arm, and tilt your torso to the right until you feel a stretch in your obliques. Hold for 30 seconds and switch sides.
10. Fold your hands forward: 30 seconds. Hold your hands behind your back, circle your hands, bend forward and raise your arms until you feel a stretch in your arms and chest.
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Calorie Counter Enter your weight to find out how many calories you can burn with a full-body stretching exercise.
Did you know that dormant or inactive glutes are probably the main reason many people have trouble growing their butt? If this…
Build strength and endurance with this intense fat burning routine for women. You can get super hot in a 30 minute full body workout.
Go quickly from one exercise to the next while doing this 15-minute ab and oblique superset. Supersets help you complete your workout. Increase your flexibility with this set of dynamic stretching exercises. A 10-minute workout for women with a music playlist, calorie counter, and interval timer.
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1. Neck roll: 30 seconds + 30 seconds This dynamic stretch relaxes and stretches the muscles of the neck and cervical spine.
2. Shoulder roll: 30 seconds + 30 seconds. This exercise removes all the stress and tension from your shoulders and improves the circulation of the joints.
3. Large arm circle: 30 seconds + 30 seconds. Improve your coordination by swinging forward and back, or by swinging your arm to the other side.
5. Wrist circles: 30 seconds. If you plan on doing pushups, pullups, or lifting weights, make sure you warm up your wrists properly to prevent injury.
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6. Bending and twisting: 60 seconds. This exercise warms up and rotates the body, moving it through a range of motion.
7. Hip circles: 30 seconds + 30 seconds. Keep your legs straight and your head still. Only your hips should move.
8. Forward leg swing: 30 seconds + 30 seconds. Swing each leg back and forth to warm up and stretch your hips.
9. Side leg swing: 30 seconds + 30 seconds. Swing your legs from side to side and keep your upper body still.
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10. Knee circles: 30 seconds + 30 seconds. Keep your knees and feet together and you’re in for a comfortable walk. Remember, you want to keep your knees warm, not stress your joints.
Calorie Counter Enter your weight to find out how many calories you can burn with this dynamic stretching routine.
Did you know that dormant or inactive glutes are probably the main reason many people have trouble growing their butt? If this…
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Build strength and endurance with this intense fat burning routine for women. You can get super hot in a 30 minute full body workout.
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Go quickly from one exercise to the next while doing this 15-minute ab and oblique superset. Supersets help you complete your workout. Stretching increases joint range of motion, warms up muscles, and aids muscle recovery. There are two types of variables: static variables and dynamic variables. Rigid flexibility is the range of motion of a joint with very slow, controlled motion. Dynamic flexibility is the range of motion of a joint that allows for quick, explosive movement. Static flexibility is probably superior to dynamic flexibility (you can do a split, but can you jump and fall into a split?). However, in most athletic activities, flexibility is very important.
So what are the limits of flexibility and how can we increase it? While the mechanical properties of our joints and ligaments determine our ultimate range of motion, our functional flexibility is limited by our brain! Our brain naturally tightens muscles to limit range of motion to prevent injury. Stretching exercises help build strength at extreme joint angles and “teach” the brain that these types of movements are safe. There is no need to tighten your muscles to prevent this.
The Periodic Table of Stretching Exercises lists over 50 different stretches. The table is arranged horizontally by muscle group. There are exercises to stretch your arms, chest, glutes, quads, hamstrings, groin, shoulders, back and core. There is also integrated full body stretching and a variety of dynamic warm-up modes
Stretching exercises are arranged in ascending order of difficulty. Above are the simple ones, easy to learn and do. The further you go down the table, the more difficult it is to stretch and requires more flexibility and/or coordination to perform.
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Click on the image for a quick video preview of that hairstyle. I hope you enjoy this infographic and spend some time learning about flexibility exercises. We spent a lot of time putting this together.
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