Basic stretching exercises before workout

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These exercises will prevent injuries and increase flexibility, two things that can greatly benefit any workout.

 Here are some of the best stretches for the body’s major muscle groups:

– Hamstrings: 

Sit on your butt facing away from the side of your leg that you want to stretch. 

Extend one leg out in front of you and bring the heel as close as possible to your buttock, with toes pointing straight up towards the sky.

 Now slowly lean forward as far as you can without discomfort until you feel a stretch in your hamstrings. 

Hold this position for 30 seconds before switching legs and repeating on other side.

– Shoulders:

 Stand up. 

Raise your arms straight out from your sides, palms facing the floor. 

Now bend at the waist until your body forms a 45-degree angle with the ground. 

Your shoulder blades and elbows should be over your hips. 

Hold this position for 30 seconds before switching sides and repeating on other side.

– Back: 

Lie down on your belly on the floor with your arms supporting you in a comfortable position. 

Raise your arms as high as you can while maintaining the proper alignment of your shoulder blades and elbows over your hips. 

Hold this position for 30 seconds before switching sides and repeating on other side.

– Upper Back, Neck & Shoulders:

 Kneel on the floor, hands at shoulder height.

 Press your upper body up off the floor by pushing through your chest (not with your arms).

 Hold this position for 30 seconds before switching sides and repeating on other side.

– Chest:

 Learn how to do a pushup with adequate form (back straight, abs drawn in).

 Place one hand on a wall or other stable surface while keeping the elbow straight. 

Raise your body up off the floor by pushing through your chest (not with your arms).

 Hold this position for 30 seconds before switching sides and repeating on other side.

– Triceps: 

Sit in a chair. Keep one arm straight up and across while placing the other straight down beside it at shoulder height.

 Extend your arms fully out to the sides, palms facing down, keeping elbows straight. 

Twist your hands so that one forearm faces forward and the other faces back (the same direction as your head). 

Hold this position for 30 seconds before switching sides and repeating on other side.

– Bicep Curls: 

Stand with feet hip width apart and knees slightly bent. 

With your palms facing upward and arms straight, lift one arm behind your head.

 Keeping your elbow straight, curl the hand and forearm along with the other until it is out to the side at shoulder height. 

Hold this position for 30 seconds before switching sides and repeating on other side.

– Triceps: 

Sit in a chair holding a dumbbell in each hand. 

Press down into the balls of your feet to activate your core muscles.

 Stand up tall and lengthen through your entire body while simultaneously bringing each arm back behind you while curling each bicep up towards your shoulders at the same time,

 elbows in toward each other (like an inward-facing letter “Y”). 

Hold this position for 30 seconds before switching sides and repeating on other side.

– Bicep Curls: 

Sit on the floor with knees bent and feet flat on the floor. Hold a dumbbell in one hand. 

Press down into the balls of your feet to activate your core muscles. Keeping elbows straight, 

curl the dumbbell up towards the shoulder while holding your elbow stationary and protecting your shoulder joint by pulling the elbow back toward you (like an outward-facing letter “Y”). Raise your arm until it is in front of you and then slowly lower it back down behind you, repeating for 2 sets of 15 repetitions per arm.

– Knee/Hip Flexors:

 Lie on your back with one leg extended on the floor and the other knee bent and foot flat on the floor. 

Now flex forward at the waist, bringing your head toward your thigh. 

Hold this position for 30 seconds before switching sides and repeating the process. what distinguishes active isolated stretching from other stretching exercises?

– Calves: 

While sitting on a chair, straighten one leg out in front of you while keeping it in contact with the ground.

 Bring that same heel towards you while keeping your knee turned inward to protect your knee joint (like a letter “L”). 

Hold this position for 30 seconds before switching sides and repeating.

A very useful stretching exercise is to clasp one foot with both hands, 

securely hold the ankle and pull up your toes against the palm of the opposite hand. 

This will stretch the tendons between toes and ankle. 

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