Stretching Exercises: A Selection For All Muscle Groups

• Neck stretch
• Stretching the legs
• Stretching the buttocks
• Back (spine) stretch
• Stretching the arms and shoulders
• Breast stretch
• A set of exercises for stretching muscles
• Stretching for beginners

Why stretch

There is a stereotype that exercise to increase muscle elasticity is the lot of athletes. It is really important for them to stretch after training to avoid stiffness and adapt to the stress. If in some types of yoga there are complex asanas that are not available for the entry-level, then stretching is a suitable practice for a person at any age, regardless of lifestyle and daily activity. Exercise helps [1]:

1. Prevent muscle shortening.
2. Improve elasticity, including ligaments and tendons.
3. Get rid of muscle fatigue.
4. Reduce the risk of injury.
5. Improve flexibility and coordination.
6. Make your posture beautiful and relieve back pain.
7. Adapt to higher loads.

Plus stretching, in contrast to strength exercises for certain muscle groups, in variability and in the absence of tension. It is necessary to improve elasticity in statics, without an increase in heart rate and sudden movements, therefore, most people without sports skills will cope with stretching [2].

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How to stretch properly

You can do it barefoot, in sneakers or socks - whichever is more comfortable. Don't try to do the exercise perfectly right away. At first, the muscles will get used to it, and it is important to maintain a pleasant feel. Stretching is safer and more effective when the muscles are warmed up. Before the exercises, it is better to do a short warm-up [3]: bend your knees, twist your arms at the elbows, bend your body back and forth. Joint gymnastics takes about five to seven minutes, which can be replaced with a little cardiovascular exercise (running, walking).

To stretch the muscles well, you need to be in the chosen position from 30 seconds to a couple of minutes, depending on the sensations. It is convenient to use a timer with a signal to control the execution time. Try to hold static and then perform light, springy movements.

Stretching is not a warm-up. The exercises should be performed after a short warm-up, for example, five to ten minutes of brisk walking [4].

Neck stretch

Relieving tension in the neck has a positive effect on the upper body from the shoulders to the spine. Try tilting your head forward, backward, right, and left. To enhance the effect, place your hand on the back of your head and gently press towards the tilt. During the exercise, a slight tension should be felt on the side opposite to the tilt. To stretch the back of your neck, place one hand on your chin. The exercises can be done while standing or sitting.

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