Useful Stretching Exercises to Improve your Fitness
Today people have to lead a very hectic lifestyle, which leaves them with little time for themselves. But to cope up with immense pressure and to keep yourself going, it is necessary to remain fit. You can improve your fitness by exercising regularly. You can do so either by yourself or you can take help from a personal trainer to get the best guidance.
Stretching is an important part of every exercise. It helps to work out the entire body with exercises, which are targeted for different parts of the body. In this post, we have provided some of the different types of exercises that can help you in the path of your fitness goal.personal-trainer1Chest and Arm Stretches
In your body, the chest faces considerable strain. Your posture might get affected due to this. This is because as tension builds up in the chest, the muscles become rigid and tight. To keep your chest muscles working properly, you need to work out your arm as well. You will be able to reduce muscle pain and injuries with these exercises. Some of the popular workouts that you can perform are mentioned below:
• Chest Stretch
Keep your feet at a hip- width distance and bend your legs a little. Apart from your abdominal muscles, keep your neck, head and shoulders relaxed. Keep your back straight and grasp your hands at the back. With your hands clasped together at the back, try to raise your arms until you sense the strain across your chest. Stay in this position for 10 seconds.
• Arm Pullover or Triceps Stretch
Just like the above exercise, here also you have to stand in a similar position with your legs bent and feet at a hip-width distance. Instead of standing, you can also sit and perform the exercise if you wish. Lift you left arm above your head and bend your elbow. Bring down your hand towards the back as if you are moving down your spinal cord. With your right hand, push the left arm gently to pull out the stretch. The back of your arm will get stretched due to this. Stay in this position for 10 seconds and repeat in the alternate side.6 photos copyNeck and Shoulder Stretches
As majority of people have to spend their day using computers, the neck and shoulders face the maximum strain. If you do not maintain a proper posture during working, you are likely to have a painful shoulder and neck. To reduce the stress and to increase flexibility of these areas, you can perform the exercises that are listed here. However, make sure that you do not put excessive pressure on the neck as it is very sensitive.
• Neck Stretch
If you want you can stand or sit while doing this exercise. When standing, stand with your feet at hip width distance and when sitting make sure your shoulders are relaxed and your hands should hang freely at the sides. Now lean your head to one side slowly, till you feel the strain on the other side of your neck. Stay in this position for 8 to 10 seconds and then repeat the same for the other side.
• Shoulder Stretch
Bend your legs a bit and stand with your feet at a distance of hip-width. You can also carry out the workout sitting. Bring your left arm crossways towards your right shoulder until you feel the strain at the back of your shoulder. With your right hand, grasp the left arm so that it gets extended a bit more. Stay still for 8 to 10 seconds and repeat it on another side.Back Stretches
This is the area where the maximum strain is faced during your daily work. To make yourself fit, it is essential you keep your back in good shape. This is possible if you stretch your back properly after any workout. This is because when you train, your back muscles contract, thereby increasing the strain even more. When you perform stretching, their functionality increases. Some of the workouts include:
• Upper Back Stretch
Stand with your legs bent a little and at a hip-width distance. Keep your lower back stiff and your body straight. Now grip your fingers together in your front with your arms straight. Push your hands slowly away from your body till you feel the strain throughout your upper back and shoulders. Stay for 8 to 10 seconds.
• Lower Back Stretch
To do this work-out, you have to lie down on the floor or on a mat. On top of your shins, hold your hands and bring both the knees closer to your body until you feel the strain in your lower back. Stay in the same position for 8 to 10 seconds.