Stretch Exercise Is The Best Path To A Flexible Body !

Smooth, Soothing Stretch Exercise Helps You To Acquire A Flexible Body

Stretch exercise also works wonderfully to mould an improved posture, to lessen aches and stiffness in my joints and muscles and to increase agility in my body movement.

So, is stretching important?

Answer: It's important !

Should you include it as part of your toning exercise program?

Answer: You should.

Flexibility is an important aspect of your overall health and is determined by the range of motion possible around a joint.

It's limited by your age, joint structure and ligaments, none of which can be changed.

The only way to increase your flexibility is to do stretch exercise.

I hate to tell you that if you exclude it, you're missing out an important part of your overall health.

This is because when you regularly do stretching exercise, you increase the flexibility and elasticity of your muscles, loosen up your joints, improve your posture and enhance your ability to perform in sports, exercises and daily activities.

Static Stretch

Static stretch engages you in a slow, gradual and controlled elongation of your muscle through the full range of motion which you can hold for a minimum of 10 - 20 seconds in the furthest comfortable position without pain.

When you stretch this way, there's lower risk of injury and there's alleviation of muscle soreness as well.

I'll say that static stretch is the one you'll want to do to benefit your body.

When To Do Stretching

I believe it's best to do it after your exercise workout (i.e. your exercise routine comprising cardios and toning exercise ).

This is the best time as your muscles are still warm from exercising, so they're more pliable to the stretch and you'll get a more extensive stretch.

How Often Should You Do Stretching

Do at least 3 times a week for 10 to 20 minutes a session, for good results.

Tips On Doing A Good Stretch

I've some helpful tips here for you to enjoy a good stretch:

Breathe deeply all the way through each stretch

Always stretch in a warm, comfortable environment. Avoid cold rooms and drafty areas

Stretch on an exercise mat or use a folded towel for padding

Don't wear clothing, shoes or belts that restrict your range of motion

Don't stretch to the extent that you're forcing your body to extremes. Listen to your body and know how far to push yourself

Hold each stretch for at least 10 seconds (Note: If each stretch is more than 30 seconds, it doesn't provide any additional benefit)

Don't lock your joints

Try to concentrate on the muscle you're stretching while relaxing the rest of your body

You may prefer to stretch each muscle group immediately after toning and working it:

Or you prefer to do stretching exercise for your entire body, like the routine below:

Stretch Exercise 1: Shoulder Stretch

On your fours on the mat with your knees together.

Extend one arm and bend the other arm. Rest your forehead on the mat.

Shift your hips back toward your feet until you feel a stretch in your shoulder and back.

Hold this position for 15 seconds.

Repeat with the other arm extended.

Stretch Exercise 2: Spine Stretch

Lie on your mat, face up, place a ball under your shoulder blades, extend both arms out behind your head.

Bend your right knee with the foot flat on the mat. Extend your left leg out and point your foot.

Lengthen your body as much as possible while arching your back away from the mat, breathe and relax. Hold this position for 15 seconds.

Repeat with left knee bent.

Stretch Exercise 3: Ab Stretch

Lie face down with your legs straight behind you. Support yourself up so that your elbows are slightly forward of your shoulders.

Keep your hips in full contact with the mat. Stretch the front of your torso and feel your rib cage lengthening from your hip bones.

Relax, breathe and hold this position for 20 seconds.

Stretch Exercise 4: Quad Stretch

Lie on mat on your left side with your head resting on your outstretched arm.

Bend your right knee in back of you and grasp your ankle with your right hand.

To increase the stretch, pull your abdominals inward, pull your tailbone forward, to be in line with your spine.

Hold this position for 20 seconds.

Repeat with the other side.

Stretch Exercise 5: Hamstring Stretch

Lie on mat on your back with your left knee bent, foot flat on the mat.

Extend your right leg, slightly bend, up over your hip and clasp your hands behind your knee.

Without letting your back or butts lift off the mat, gently ease your right leg toward your chest until you feel the stretch along the back of your thigh. Flex your foot to stretch your calf.

Hold this position for 20 seconds.

Repeat with the other leg.

Stretch Exercise 6: Lower Back Stretch

Lie on mat on your back with one knee bent and one leg straight out along the mat.

Drop your bent knee across your body toward the mat.

Increase the stretch by pressing gently downward above your knee with the hand that is on the bent-leg side and extending your other arm out along the floor at shoulder level.

Hold this position for 20 seconds.

Repeat with the other side.

Stretch Exercise 7: Upper Back Stretch

Sit up straight on mat, your legs crossed.

With your palms facing away from you, lace your fingers together.

Reach both arms upward and stretch tall and long.

To increase the stretch, bend slightly to the right and then to the left.

Hold this position for 20 seconds.

Stretch Exercise 8: Inner Thigh Stretch

Sit up straight on mat, soles of your feet together and your knees comfortably dropped out to the sides.

Hold both your ankles and lean forward from your hips.

Gently press your knees down toward the mat until you feel a stretch through your inner thighs (Note: You may also feel a stretch in your lower back).

Hold this position for 20 seconds.

Stretch Exercise 9: Triceps Stretch

Sit up straight on mat, your legs crossed.

Extend one arm across and against your body at shoulder level.

Press your other arm behind your elbow until you feel a stretch in your shoulder and back of your arm.

Hold this position for 20 seconds.

Repeat with the other arm.

Stretch Exercise 10: Biceps Stretch

Sit up straight on your mat, your legs crossed.

Extend your left arm out in front of you at shoulder level with your palm facing the ceiling.

Placing your right palm on top of your left fingers and press gently downward so that your wrist bends backward and you feel a stretch through the entire length of your arm.

Hold this position for 20 seconds.

Repeat with your right arm.

Stretch Exercise 11: Neck Roll

Sit up straight on your mat, your legs crossed.

Drop your chin to your chest, gently roll through your neck by turning your head and bringing your ear toward your shoulder.

Roll back to the center and then in the same manner, roll up to the other side.

Repeat 3 times.

A Little Gem on Stretch Exercise

I discovered this little gem on stretching.

It shows many different ways to do stretch exercises for different muscle groups, also the techniques and strategies to prevent exercise injuries.

I get these benefits:

I increase the "length" of my muscles and tendons. As a result of this, a reduction in general muscle tension is achieved and my normal range of movement is increased
The benefits of an increased range of movement includes: increased comfort; a greater ability to move freely; and a lessening of susceptibility to muscle and tendon strain injuries.

Stretching exercise, as part of my cool-down, helps to alleviate soreness in my muscles by lengthening the individual muscle fibres, increasing blood circulation and removing waste products

When I experience the benefits of stretch exercise, I feel good about myself

This leads to confidence and assuredness, which helps to enhance my physical performance and motivate me to sustain in my exercise program.

My Testimony

After following the stretches in this little gem, I find that I've: