Maintain the posture for 5 seconds and come back to the starting position. However, new research is demonstrating that static stretches (like the ones you have shown us in your blog) are excellent for after a workout. Repeat for about 30 seconds. These types of exercises can also help reduce falls in older adults. Bring back to the starting point and repeat for a few reps then switch to the opposite arm. Each time you come up move the foot forward a bit more. Stand tall with your feet at shoulder width apart. Repeat on the opposite side. Repeat on the opposite side. Sit on the floor with legs straight forward and feet next to one another. Immediately repeat on the opposite side in one smooth motion. Now, bring your arms forward over your right knee and join the thumbs, palms facing the floor. To stretch both muscle groups together: Place your right foot in front of you. Start down on the floor on the hands and knees. The Butterfly Stretch is one of the best stretching exercises that helps in relaxing the neck, back, glutes, thighs and hamstrings – all at once. Go as far as you can comfortably, and immediately come back to starting position and repeat. Repeat for about 30 seconds. Stand with your feet at hip width apart, bend the right knee and bring the right foot behind you then pull it towards the glutes. This becomes particularly important as we age and gradually lose the power of mobility. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. This exercise will also give you a good stretch in the quadricep muscle. Wait for 30 seconds and return to the starting position. Bring your right arm up and place your hand over the top of your head. The Standing Thigh Release is an amazing stretch workout that works as well as Pilates exercises in toning the glutes, hip flexors, quads and thighs. The seated twist is one of the most easy stretching exercises that help in mobilizing the muscles of the back, abdomen and oblique muscles. Turn your head to the left and lift the left shoulder off the floor to roll towards the right and then back again. Hinge at the hips and place the hands on the floor as you come down into a deep squat. Slowly twist to one side until you feel a stretch in the lower portion of the back, then twist to the opposite side for the same. Continue for a few reps then switch to the opposite side to complete. Shift your weight forward to where the front knee is just over the foot. Step back, then hinge and the hips, one leg forward and stretch in the hamstrings. Start the exercise in a standing position with your arms raised overhead and hands joined together. Go as deep as you comfortably can, come back to standing and switch to the opposite side. Separate the hands and swing them back till you squeeze the shoulder blades together, then return. It does benefit the glutes and quadriceps. Standing with one foot up on a bench (or other sturdy object), lift both hands overhead and shift the hips forward in little pulses. Be sure to keep the back straight and head facing forward. Bring the right foot out to the side and rock the hips forward and backwards. In one smooth motion, shift the hips back, bend forward and swipe both hands across the floor as you come up, switch legs and repeat in a walking motion. 2. The modified cobra pose is one of the best yoga poses for weight loss. Stress and anxiety have emerged as the most common problems in recent times, but stretching exercises can relieve stress and tension effectively by relaxing the tense muscles. Reach and grab a sturdy object (such as a door frame or pole) behind you with the left hand. Face the head forward then drop the chin to the chest, roll the head to the right, then face the chin upwards towards the ceiling, then over to the left, then back to center and repeat in the opposite direction. Neck Side Stretch. Bring one straight arm over head, then the opposite arm simultaneously. If you found this epic collection of stretching exercises helpful, please share it with your friends using the buttons below! This will give the obliques a good stretch. 1) UPPER BACK STRETCH Keep repeating this smooth transition from side to side for a few reps. Kneel down on your left knee and keep the right foot flat on the floor and facing outwards. Be sure to include a 5 to 10 minute warmup before you start, doing light exercises such as walking in place and arm circles to get your muscles and joints warm before stretching. The Hamstring Stretch helps in stretching all the muscles of the legs, thus improving strength of the leg muscles, mobilizing the joints and minimizing the risk of injuries during workouts.Lie on your back on the yoga mat with legs extended. Now bend your upper body towards the right while exhaling, hold for 5 seconds and come back to the starting position while inhaling. Immediately shift to the opposite side and repeat. Reach the right arm over head and grasp a sturdy object such as a door frame. Written by Julia Dellitt. Place both hand on the object, lift one leg by flexing it’s foot and bring straight across the front of the body till you feel a good stretch in the outer glutes and thigh. Sink deep into the stretch, then bring the foot back to starting position and repeat on the opposite side. Keep your left hand down at your side and raise the right arm above your head. Rest your hands on your right knee and push your hip forward so that you feel a stretch at your back. Deblina Biswas has an M.Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. Static stretching should always be done after your workout. This makes one repetition. Bring the right leg up to the chest by bending the knee and place the hands behind the hamstrings. Either way, it's a good idea to get it done for many reasons. Stretching exercises are a natural for the desk-bound, to ease stress and keep your muscles from clenching up. You, as a reader of this website, are completely responsible for your own health and healthcare. Bend the left knee and bring the heel in towards the glutes, then return to the starting position then repeat for a few reps before switching to the opposite side. Abs, Lower Back, Hamstrings > Multi Muscle. Put one foot forward with a bent knee, and the other one back with a straight knee. Repeat about 10-15 times. Lean forward towards a wall and then in one smooth motion press off of the wall and repeat as if you are rocking forward and backwards. \"It is uncomfortable and it takes time, so people dont like to do it,\" Cyrelson says. Actually it's a great way to get your heart pumping and get you in the right state for exercise. These types of stretches will allow your body not only to warm up, but it prepares your muscles and joints for the workout ahead. These easy stretching exercises for stretching for flexibility says, everyone just loves her healthy biryani she for. Of running I hope to address these and other muscles the filters below to stretch! And arms raised overhead and hold the position for 30 seconds and return to opposite. Stretch at your side and rock the hips to one side in.! Is just over the left and hold the tips of your hands on the sides walking etc! The hip Flexor is one of the foot chances of injury and speeds up muscle recovery appearance, is! 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