Most of the people think that to get a healthy body, we must exercise regularly. But do you know that regular stretching is also as important as exercise. Stretching correctly increases your flexibility and reduces the risk of muscles injury while doing exercise. The total body stretch workout offers flexibility in chest, shoulders, back, arms and legs. We give a total stretch work out which you can do any time. It can be done after your work out or even in office especially when you are sitting in the same position for too long. But you need to make sure that you do not stretch if you are having any kind of injury in your body. Giving wrong pressure on the injured body can worsen the pain in body.
It’s the most crucial part of our upper body. Sometimes we suddenly feel a lot of pain at the back of our neck area. This happens due to a wrong sitting position for a longer period of time. To strength the neck, you can incline your head forward slowly and then return into center and then incline your head backward. Similarly you can stretch your neck to the left and right. Do not roll the neck as it may harm the muscles around that area.
Stretching of Shoulder:
This is one of the simplest exercise to strength your shoulder area. Put arm on your chest and grab the forearm with the opposite hand and pull gently. Keep your hand in this position for 30 sec. till you feel stretch in your shoulder. Release gently and repeat it with the other hand. You can do 5 repetitions for each hand.
Stretching of Triceps:
This exercise requires certain level of flexibility, so do not push yourself too much to get it correctly. Lift your right arm and bend it from the elbow. Put your forearm down behind your head and between your shoulder blades and grab it from the right hand from behind. Pull your elbow towards your head. This will stretch your whole triceps area making it stronger.
Stretch of Wrist:
We do most of the work with our hand and the wrist area generally bears all the pressure. So, it’s very necessary to build strength in the wrist. Hold your arm out and slightly pull back your hand down with your opposite hand to feel a slight stretch in your wrist. Do the same with other hand.
This stretching is beneficial to those who frequently complain for pain in legs. For this exercise you need to stand straight and pull one leg behind you. Make sure to maintain the balance on your other leg. Try holding it for 5 breaths and bring the leg down. Repeat it with other leg. Regular practice of this routine with stretch your overall muscles in your legs.
This exercise will target the back part of your leg. Stand straight and bring one leg forward by two to three inches. Bend down slowly and try to touch the toe with the same side hand. Hold it for ten breaths until you can feel the stretch from hip to toe. Repeat it with the other leg.
For this you need to sit on a mat and put one leg out at 90 degree and bend the other leg from knee in such a way that the foot area touches the thigh of the straight leg. Reach for the foot of straight leg and hold it for five breaths. Repeat it with the other leg. Do not push more if you feel pain in your back.
This routine is divided into two parts. Lay flat on your back on the mat and pull both the legs up in 90 degree. Grab the back of your thighs and pull your leg towards your face. Don’t jerk while doing the stretch exercise as it may cause an injury. On the second part, sit straight on mat and pull your feet of both the legs in such a way that they touch each other. Hold the toes with your hand and try lifting your legs simultaneously from the knee area. This will strengthen you thigh muscles.
Stretching Lower Back:
Back is one area which holds the whole balance of your body. Lay down straight on your back. Bring one leg onto your chest and hold it for 5 breaths. Make sure your back is comfortable and not hurting in any way. Repeat it this with the other leg. This will help you get rid of your back pain.
If you don’t have time to do the whole routine of stretching, try focus on a key area of the body where you feel your muscles are tight. With the regular practice of this exercise you will feel your body more flexible than before.