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Stretch is a simple exercise in which the muscles and the tendons are stretched voluntarily in order to get a healthy and majestic muscle tone. Unlike other exercises like leg press, pull down exercises, dumbbells, rowing, lat pull down, cable biceps bar etc the stretch workout is a little different which does not require any sort of equipment to do it. But, stretches could be dangerous if they are done in a wrong way. It may lead to the tear of the muscles, tendons and also dislocation of bones. When a particular stretch workout is done, it would be better if you suggest a place which is free from disturbance and has subtle air.
Inhalation and exhalation should be done only the specific second while you are on a stretch. Improper inhalation and exhalation can also cause a sprain and it also has the ability to lock him at a particular position. In other exercises, the equipment and the weights are your real competitor, whereas in stretches you are your competitor. Stretches increase blood supply to the joints and tendons, reduces muscular tension and pain, and improves posture and neuromuscular efficiency. There are some stretches which are more prevalent and they also confer collective results of many other stretch exercises too. They are
- Hamstring stretch
The groups of muscles at the back of your thigh are called hamstrings. Stretches used to relax and increase the flexibility of these muscles are called hamstring stretches. Using this hamstring stretch, a person can stretch and relax the 5 tendons behind the knees and its associated muscles.
- Stand straight and relax yourselves. Then keep the ankle of your feet closer with their thumb toes apart thus giving you a “V” identity.
- Slowly bend down as you exhale keeping your knees straight.
- Hold your hands at the back of your legs and stay there for 45 to 60 seconds.
- Fold your knees and come back to the default position.
- Seated backstretch
Seated backstretch is a simple workout which allows rotation of the hip and its associated muscles and tendons. By doing this seated backstretch the hip tendons are relaxed well allowing us to rotate our hip easily without any pain.
- Sit on the floor with both legs extended. Now fold your right leg and place it on the left leg.
- Place your right hand on the floor with your palm facing outward in order to get adequate support to the pose.
- Place your left hand beyond the quads of your right leg and then lift it upwards.
- Inhale as you sit straight and hold the breath for few seconds; breathe out as you twist and bring back your hands to your legs.
- Standing side stretch
Standing side stretch doesn’t seem to be a workout; instead, it looks like a relaxing position simply by standing. This stretch is done by lifting up both the hands and stretching it, thus relaxing strain and tension from the mind and the body. Steps are also very easy to follow.
- Stand straight. Lift both of your hands above your head such that your elbow doesn’t bend. You would get efficient results when you have contact with your ears with your biceps.
- Clasp the fingers of both the hands except the index fingers which should point upwards.
- Now inhale slowly and peacefully. Stretch your upper torso to the right. Hold there for 5 seconds while you take 5 slow breaths and return back. Also, switch sides and repeat the same.
- Butterfly stretch
This is a precise but dynamic stretching technique mainly recommended for the persons having digestive disorders and simple back problems.
- Sit erect on the floor. Place the soles of both the feet together with your knees extended outwards.
- Place the hands on the knees and apply simple pressure on it and bend towards the feet.
- The knees should be in such a way that it comes in contact with the floor.
- Knees to chest stretch
The knees to chest stretch are a neat and free stretch which crushes the intestines thereby awarding a pose similar to a running posture.
- Lie down on the floor such that your back touches the surface.
- Let your toe fingers face upwards. Now keeping your left leg straight, fold the right knee such that the right hamstrings touch the front torso
- Hold your folded knee with your clasped hands.
- Repeat the same for the left side also.
- Forward hang stretch
The forward hand is a stretch to relax the upper torso and also it provides simple workouts for the shoulder and the hip muscles.
- Stand straight with your legs apart. Have proper distance between two legs and this is to maintain the balance.
- Interlace your hands at your back and then slightly bend your knees.
- Bent your upper torso forward with your clasped hands standing perpendicular to the ground.
- Hold 5 breathes and come back to the default position.
- Seated shoulder squeeze stretch
Seated shoulder squeeze is a pleasant stress relieving stretch which is especially done for pain in the upper back.
- Sit on the floor with your knees bend. Let your knees be in the bend position.
- Clasp your hands at your back and make your arms straight.
- Remain in that position for about 3 seconds and repeat for 10 times.
- Reclining bound angle stretch
Reclining bound angle stretch is a relaxing technique applicable for the groin, inner thighs and hips region.
- Lie down on your back.
- Relax your hand and place it on the floor.
- Make both the soles of your feet to touch each other in such a way the knees open up.
- Try to place your knees on the floor.
- Lying quad stretch
This type of stretch is designed for the persons who work with their leg by cycling, walking, guarding etc. These stretches are used to relax the quad muscles relieving pain in the legs.
- Lie down such that the lateral surface of the body touches the ground.
- Keep the bottom leg straight and then fold the top leg behind.
- Let the top part of the sole touch your butt for high relaxation.
- Stay in this position for 30 seconds and come to the default position
- Switch sides and repeat the same.
- Hip flexor stretch
Hip flexor stretch would be a useful stretch for people who sit throughout the day on account of their work.
- Kneel on your right knee. Let your left foot be in front of and let it stay flat on the ground.
- Let your left knee be at the right angle. Stretch the right leg back as far as you can.
- Hold your upper torso straight. Stay there for 30 seconds.
- Repeat the same by switching sides.
These are best 10 corrective stretch exercises which can prove to be very beneficial if done right. I have a habit of doing these stretches before my trampoline sessions so that I don’t feel any fatigue even after the session.