Stretching and Flexibility

Flexibility and stretching is your key to health and fitness. You have to stretch all the major muscles at least 2-3 times in a week after 5-10 minutes of warm up.

You have to stretch to the point of general tension but no pain. If you have leg, back, spine problems please consult your physician.

Prone On your elbows: Lie on the stomach and keep your feet together. Make sure you have to rest your upper body on your forearms keep the elbows exactly under your shoulder. Keep your lower body relaxed and your abs on the floor. Maintain the posture for 30-60 seconds or till your muscles feel lose.

Lumber Rotation: Lie on the back and keep your knees bent. Make sure that your knees are together and shoulders on the floor as you roll the knees to a side till your back and hip feel the stretch. Hold for 30-60 seconds and move to the other side.

Hugging Knees to Chest: Lying on the back, with your knees bent; lift your feet of the floor and hold your knees with your arms as you pull your knees to the chest. Hold the same for 20 seconds.

Cat-Camel Stretch: Stand on your fours with your weight supported by your hands and knees. Make your back round as your contract the back and tuck your pelvis. Sag your back down, pushing it to the floor and then repeat. Do this 4-5 Times.

Cervical Bend: Sit on the floor mat tilt the head toward a shoulder gently; make sure your shoulders are leveled and face pointed straight. After holding it for five second, tilt it to the other side in the same manner. Do it for 5 times on each side.

Shoulder Circle: Stand with your feet hip width apart and circle your should in smooth movements without breaking the continuity. Raise the shoulder till your ears and bring them down, do this in a circular motion for 10 times.

Wrist Flex and extensors: Hold your arms straight ahead of you, fingers pointing to the floor from the wrist. Use you other hand to pull the bent palm slightly further. Hold for 20 seconds and repeat 4-5 times. In the other movement pull your hand a little backwards and hold the position.

Triceps Stretch: Put your hand behind your head on the back of your neck, palm in. Grasp your elbow with the other hand and pull down. Hold the position 20 seconds; do it 3-5 times either ways.

Pectoral’s Stretch with one arm: Stand besides some immovable object. Raise your hand which is on the side of the object to shoulder height. And hold the object with your palm. Turn your body against the object till you feel a stretch in your hand. Hold the position for 20 second and repeat it for 3-5 times.

Piriformis: Lying on your back with your knees bent; lift your knees halfway to the chest. Hold your knees with the right hand and bend it towards the right shoulder, keep your buttocks on the floor. Hold it for 20 seconds and repeat it 3-5 times on each leg.

Abductor Stretch: Sit on floor keeping your back straight, bringing the sole of your feet together. Lower your knees to the floor. Hold for 30-60 seconds.

Quad Stretch: Hold an object with one hand as you stand, lift your right knee and hold it with your right hand towards your buttock, till the stretch reaches your thigh. Hold for 20-30 seconds and repeat on other foot.