10 Simple Stretching Methods that Keep Your Body Healthy

Stretching may not be an exciting part of work out, but it is as important. Including stretching into your daily routine will go a long way in helping improve body flexibility, making workouts efficient and safe thus an ultimate healthy body. Some of the simple stretching methods that can be done to maintain healthy body are explained below.
1. Standing Hamstring Stretch

This stretches the neck, hamstrings, back, calves and glutes.

This stretches the neck, hamstrings, back, calves and glutes.
• Stand tall with your feet hip-width apart, knees bent slightly and arms on your side.
• As you bend forward at the hips, exhale and lower the head towards the floor, while keeping our shoulders, neck and head relaxed.
• Wrap your arms round the back of your legs and hold between 45 seconds and 2 minutes.
• Once done, bend the knees and roll up.
2. lunge with spinal twist

 It helps people who suffer from posture-related pain due to prolonged sitting
Commonly referred to as world’s greatest stretch in the fitness community. It helps people who suffer from posture-related pain due to prolonged sitting. This stretch helps open hips and improve thoracic/ mid-back mobility. Stretches hips, back and quads.
• Start by standing with the feet together.
• Take a big forward step with the left foot in such a way you are in a staggered stance.
• Bend left knee and acquire a lunge position, ensuring right leg is straight so that you feel a stretch at the front right thigh.
• Place right hand on the floor and twist your upper body to the left as you stretch your left arm up.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.
3. Triceps stretch

Stretches shoulders, neck, back and triceps
Stretches shoulders, neck, back and triceps.
• Stand, sit or kneel with feet hip-width apart and arms extended up.
• Bend the right elbow and reach for the right hand to touch the top middle of your back.
• Reach your left hand overhead and hold just below your right elbow.
• Gently pull your right elbow down then towards your head.
• Switch arms and repeat.
4. Figure four stretch

This specifically stretches the piriformis (hip rotator) and iliopsoas (flexor) muscles and the IT band
This specifically stretches the piriformis (hip rotator) and iliopsoas (flexor) muscles and the IT band. Due to this and passive nature of the pose, it is an amazing and gentle way of relieving symptoms linked to knee and sciatica pain. Stretches the glutes, hips, lower back and hamstrings.
• Lie facing up with feet flat on the floor.
• Cross the left foot over the right quad.
• Lift the right leg off the floor. Grab onto the back of the right leg and gently pull it towards the chest,
• When you reach a point you feel a comfortable stretch hold there.
• Hold for 30 seconds to 2 minutes
• Switch sides and repeat.
5. 90/90 stretch

It majorly stretches the hips and is good for people with extremely tight hip flexors
This is a modification of pigeon pose and it helps with internal rotation of one leg and external rotation of the other. It majorly stretches the hips and is good for people with extremely tight hip flexors.
• Sit with the right knee bent at a 90 degrees angle in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Ensure your right foot is flexed.
• Let your leg rest flat on the floor.
• Place your left knee to the left side of your body, then bend the knee in such a way that your foot faces behind you. Keep the left leg flexed.
• Keep the right butt cheek on the floor. Try and move the left cheek closest possible to the floor. It may be impossible if you are super tight.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.
6. Frog stretch

This is the crossing of our legs when seated
Most of us do it without knowledge of the benefits. This is the crossing of our legs when seated. This stretch targets tight spots like the groin and hips and is most useful to runners.
• Start on all fours
• Slide your knees wider than shoulder-width apart.
• Turn your toes out and rest the inner edges of your feet flat on the ground.
• Move your hips back toward your heels.
• Move from your hands to your forearms to get a deeper stretch, if possible and does not hurt.
• Hold for 30 seconds to 2 minutes.
7. Lying pectoral stretch

This is a stretch suitable after push-ups or rows
This is a stretch suitable after push-ups or rows. It stretches the chest and shoulders.
• Lie on your stomach with both arms extended to the sides so your body is in a T-shape.
• Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should be able to feel this in your right pectoral muscles.
• As your mobility increases, you will be able to stretch further and roll the entire body further.
• Repeat on the other side.
8. Knee to chest stretch

This stretch helps the hips, lower back and the hamstrings
This stretch helps the hips, lower back and the hamstrings.
• Lie on your back with both legs extended.
• Pull the right knee into your chest while keeping he left leg straight and then lower back pressed into the floor.
• Hold for 30seconds to 2 minutes
• Repeat on the other leg.
9. Seated neck release

Most people forget to stretch the neck whereas neck stretching can help reduce tension on the upper body from spine to shoulders.
Most people forget to stretch the neck whereas neck stretching can help reduce tension on the upper body from spine to shoulders.
• Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
• Drop your left ear to your left shoulder.
• To deepen the stretch, press gently down on your head with the left hand.
• Hold for 30 seconds to 2 minutes.
10. Extended puppy pose

This stretches back, shoulders and glutes
This stretches back, shoulders and glutes.
• Start all fours.
• Walk your arms forward a few inches and curl your toes under your arms.
• Push the hips up and back halfway toward your heels.
• Push through the palms of your hands to keep your arms straight and engaged.
• Hold for 30 seconds to 2 minutes.
Conclusion
Stretching regularly, before or after work outs is necessary. This help prevent injuries of whatever manner or sudden muscle stretch that may be painful. Acquire right stretches for right times, check your body stretch limit as well to avoid unnecessary injuries. Stretching is healthy for the overall body wellness. So stretch whenever and wherever you can.

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