3 Stretches for Muscle Sclerosis

Living with multiple sclerosis can be difficult. The disease effects the central nervous system and can lead to muscle weakness, spasticity, tremors, impaired balance and pain. It can make physical activity difficult. but in some cases, performing regular stretching exercises can help relieve some of the symptoms. Before starting any exercise program, consult with your doctor first.
Cat Stretch
The cat stretch helps loosen your midsection and back, making your muscles and joints more flexible. Start off on the floor on your hands and knees. Slowly arch your back upward while tucking your chin inward toward your chest and keeping your hands and knees on the floor. Hold for a few seconds and then relax back into the starting position. Rest for a few seconds and repeat several more times.
Rock Stretch
The rock stretch is another routine for your midsections and back. Start on your hands and knees. Make sure your hands are directly under your shoulders and your knees are under your hips. Slowly rock forward over your hands and then backward over your ankles, bending at the knees. Then slowly return to the starting position and repeat several more times.
Low Trunk Rotation
Low trunk rotation should help make your hips more flexible and loosen your back muscles. Lie on your back with your knees bent and feet flat on the floor. Put your hands comfortably behind your head. With your knees together, slowly lower them to the left. Continue to lower them, but no need to go all the way to the floor. Feel the stretch for 30 to 40 seconds and then return to the middle position. Lower your knees together to the right in the same manner and hold for 30 to 40 seconds before returning to the starting position. Repeat two to three times.
Bridging
Bridging will help stimulate the muscles in your back and hips. Lie on the floor with both of your knees bent and your feet flat. With your arms by your side, slowly lift your hips upward toward the ceiling. Hold for a few seconds and then lower back down. Try not to arch your back; lift your entire middle sections. Inhale as you lift and exhale as your lower. Repeat two to three more times.

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Effective Stretching Workouts for Kids

Kids should stretch after the body is warmed up. Doing this before play time or participating in a sport prepares their muscles and joints for activity. Lateral trunk stretches involve bending to the sides, lengthening the hips, thigh muscles and the latissimus dorsi, which improves the flexibility of the spine. Many activities require kids to bend sideways such as jumping, reaching upward, basketball, tennis and volleyball. Kids should be supervised when stretching to ensure the stretch is executed properly.
Side Bend Stretch
The child should stand with his feet shoulder-width apart, and let his arms hang down to the sides. Have him focus on a picture on the wall that's positioned at eye level. This helps him keep his head up and back straight. He should slowly lift his right arm above his head and bend sideways to the left. Have him reach as far as he can, and hold the stretch for 10 seconds. Then slowly return to the starting position, and repeat on the other side.
Seated Bend
Have the child sit down and make a V shape with her legs extended out in front of her. She should stretch her arms up over her head with her palms facing out. Have her reach for her left foot or ankle with her left hand, lean to the left and stretch her right arm over alongside her right ear. Hold for 10 seconds, and then return to the starting position. Repeat on the other side.
Extend and Bend
Have the child position his feet shoulder-width apart. Have him extend both arms above his head, bringing the palms of his hands together. Have him bend sideways to the right as far as he can without losing his balance, then hold for 10 seconds. Come back to the starting position and lean to the left.
Benefits
Kids can benefit from stretching. They can relieve tight and sore muscles from extended play times or playing a sport. Stretching improves circulation, flexibility and range of motion as well. If muscles are tight, they are not able to go through their full range of motion, so when kids are playing or participating in a sport it can put excessive load on the muscle tissue, increasing the risk of injury.

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Benefits of Proper Stretching Before Workouts

Stretching before a workout decreases the risk of injury and improves your performance by increasing flexibility in your muscles. The weather doesn't likely affect the need to stretch before exercising. The type of exercise you are participating in, proper form and consistency are factors that affect your stretching routine. A regular stretching regimen maximizes the benefit of your workout. Always talk with your doctor before beginning a new exercise or stretching routine.
Purpose of Stretching
Stretching can be part of a warm-up before exercise or part of a cool-down after exercise. Before a workout, stretching increases blood and oxygen flow to your muscles, raises your body temperature and prepares your muscles for physical activity. After exercise, stretching prevents blood from collecting in your arms and legs, helps prevent lactic acid buildup in your muscles and prevents your muscles from tightening. A stretching routine doesn't have to be long; 10 minutes provides enough benefit, according to the Sedgwick County, Kansas, Health Department. Stretching should be done regularly, no matter what the weather is.
Preparation
MayoClinic.com doesn't recommend using stretching as a warm-up before a workout. Stretching cold muscles may cause injury. A better idea is to jog lightly for about five minutes prior to stretching. Another alternative is to stretch after your work out when your muscles are warmed up. Many athletes stretch before and after exercise, and this may provide the most benefit in all types of weather.
Proper Stretching
No matter the temperature, rain or shine, stretching properly helps prevent an injury and enhances the benefits of your exercise session by improving performance. MayoClinic.com recommends stretching all your major muscle groups, focusing on those that are specific to your sport. Bouncing can cause tears in your muscle and should be avoided. Never stretch to the point of pain; stretching should feel good. Performing a consistent stretching routine keeps your muscles limber and keeps your range of motion healthy.
Considerations
If you are injured or have a health condition, talk with your doctor about stretching to prevent further damage to the muscles. If you are prone to tight muscles in extreme temperatures, stretching is especially important to prevent exacerbating the problem. Stretching can be done anywhere and doesn't require any equipment, making it ideal for exercising on a budget. Aim to stretch before and after each workout. If you don't have a regular exercise routine, stretching two or three times per week offers muscular benefits.

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4 Yoga Stretches for Hamstring Muscles

Yoga is an ancient wellness system consisting of poses, breathing exercises and meditation. Yoga can develop strength, endurance, coordination and fitness, as well as flexibility. Many of the poses will be familiar to regular exercisers as they have become part of mainstream exercise. Combined with controlled breathing and mental relaxation, yoga can significantly improve your hamstring flexibility.
Triangle Pose, or Trikonasana
Stand with your feet about three feet apart. Turn your left foot so it is facing directly forwards and your right foot so it is facing outwards. Tense your thigh muscles. Inhale, and raise your arms to shoulder level. Exhale, and bend to the right, reaching down towards your shin, foot or the floor outside of your foot, depending on your flexibility. Your left arm should be pointing towards the ceiling. Turn your head and look up your arm to your outstretched fingers. Hold this position for five to 10 nasal breaths, and try to relax deeper into the pose with each exhalation. Make sure you keep your face, neck, jaw and shoulders relaxed. Inhale and slowly return to the starting position. Reverse your foot position, and repeat on the other side.
Wall Supported Forward Bend, or Uttanasana
This gravity-assisted stretch allows you to relax as your hamstrings lengthen. Stand with your back and feet around 12 inches from a wall. Your feet should be hip-width apart. Bend your knees slightly. Push your hips back against the wall, and extend your spine, keeping your chest lifted. Lean forward from your hips, and allow your upper body and head to hang downwards. Take hold of your opposite elbows with each hand. As you exhale, allow gravity to pull you deeper into the stretch. Maintain this position for five to 10 nasal breaths, and then inhale, bend your knees, and lift your body upright.
Downward Dog, or Mukhasana
This is an more active stretch for your hamstrings, calves and chest and will tone and strengthen your arms, shoulders and core muscles. Kneel down in a box position with your hands beneath your shoulders and your knees beneath your hips. Your hands should be flat on the floor and your fingers pointing forward. From this position, push your hips upward, and extend your legs. Imagine you are trying to touch the ceiling with your butt. Push your palms and heels into the floor, and let your head hang down between your arms. If you need to do so, bend your knees slightly so that your lower back is not excessively rounded. Hold this position for five to 10 nasal breaths while trying to push your hips higher and extend your knees a little more on each exhalation. Slowly lower back to the starting position to rest.
Bent Knee Seated Forward Bend, or Mahamudra
Sit on the floor with your legs extended and feet together. Sit up tall, and pull your left foot in so that the sole of your foot is against your right thigh and your heel is as close to your groin as comfortable. Let your left leg relax and rest on the ground. Inhale, and raise your arms overhead, palms facing each other. Exhale, and fold forwards, placing your hands on your outstretched leg. Lean as far forward as you can without your lower back rounding. Hold for five to 10 nasal breaths and try to relax a little deeper into the stretch as you exhale. Slowly ease out of the stretch on an inhalation and then change legs.
Spider, or Supta Padangusthasna
Lie on your back with your legs straight and your arms by your sides. Slowly bring your knee to your chest. Grasp your big toe with your left thumb and forefinger. Exhale, and extend your leg while maintaining your grip on your toe. Straighten your knee as much as possible, but don't worry if you can't fully extend it. Pull your leg as close to your body as you can while making sure your other leg remains straight and in contact with the floor. Relax and hold this position for five to 10 nasal breaths while trying to increase the stretch on each exhalation before lowering your leg and repeating on the other side.

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4 Full Body Stretching Workouts for Farm Workers

A farm worker spends his day lifting heavy objects such as hay bales and agricultural equipment, handling strong animals, bending, squatting and reaching. Such strenuous movements can lead to injury and pain. Fortunately, you can do a variety of stretching exercises before starting your work day to warm up the muscles and help prevent injury. Consult your doctor for suggestions specific to your condition or work, and if any work-related pain persists or worsens.
Neck Stretch Exercise
This stretch, suggested by the Women's Heart Foundation, can be performed before beginning strenuous farm activity, and repeated as necessary during the workday. Bend your neck forward as if you are going to touch your chin to the top of your chest. Hold for at least 15 seconds. Return your neck to the starting position and relax. Bend your head back until you feel the muscles in the neck stretch. Hold for 15 seconds, then bring your head upright to look straight ahead. Do a total of 10 repetitions.
Wrist and Hand Exercise
Rest your forearms on a steady surface. Use your left hand to gently push back on the palm of your right hand until you feel a stretch. Return to the starting position and then repeat up to 15 more times. Shake the wrists out, then return them to the flat surface, the Ohio State University Medical Center instructs. Switch hands and do up to 15 repetitions.
Lower-Body Exercise
Stand up straight and carefully lift your left knee up toward your chest until it forms a 90-degree angle. Bring your leg back to the starting position and repeat with your right knee. Continue alternating legs so you are marching in place. You can also do this exercise on your back by extending one leg and keeping the other knee bent upward. Gently hold the back of your thigh and pull your knee toward your chest. Alternate legs.
Upper-Body Exercise
Lace your fingers together, with your palms facing outward. Lift your arms out in front of you until they are at shoulder height. Hold for about 20 seconds, then slowly relax your arms. Repeat a second time. Next, bend your knees slightly and lift your arms up over your head. Grasp the elbow of your right arm with the palm of your left hand and gently pull your elbow behind your head. Lean to the side until you feel a stretch and hold for 10 seconds. Repeat on the opposite side.

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4 Stretches for Bad Feet

Whether you're a long-distance runner or you just spend most of the working while standing, coming home to tired and sore feet can leave you searching for relief. If you don't have access to a professional masseuse or a foot spa, stretching exercises are one of your best bets for getting temporary relief of your minor foot pain. Talk to your doctor if you experience significant pain from foot stretching exercises.
Plantar Fasciitis Stretch
Plantar fasciitis is a common source of pain in the foot, primarily in the heel. The plantar fascia is a band of tissue that stretches from your heel to the bottom of your foot and almost to the toes. To stretch out the plantar fascia, sit on the floor with your knee bent and grab the toes of your foot with one hand. Slowly bend back your toes with your hand and hold for 10 to 15 seconds. You also can stretch out your plantar fascia by standing facing a wall and sticking one foot out behind the other. Bend both legs at your knees and keep your feet flat on the floor until you feel a stretch in your back heel. Hold for 10 to 15 seconds, then rest and repeat.
Step Stretch
A simple way to stretch out the muscles in your feet after a long run or when you're feeling pain is the step stretch. Find a step or elevated surface that can support your weight. Stand with your toes on the step and your heels hanging over the edge. Slowly lower your body so your heels dip down below the edge of the step and hold for 10 to 15 seconds. Lift your body back up and rest, then repeat the stretching exercise three to four more times.
Ankle Circles
Ankle circles help stretch the muscles and tendons that travel throughout your feet. To do ankle circles, sit or lie on the floor with your leg extended and your ankle elevated slightly off the floor. Slowly turn your ankle in a clockwise fashion five to 10 times. Reverse the ankle circles by turning your ankle counter-clockwise for five to 10 turns. You can also try using your foot to draw the letters of the alphabet for better variety of range of motion in the ankle.
Ankle Stretch
For direct access to the muscles in the top and bottom of the foot, try ankle stretches. Start by sitting in a chair with one leg crossed over the other. Grab your foot with both hands. Place both thumbs at the top of your foot with your fingers wrapped around and under your foot. Slowly bend the bottom of your foot out and hold for 10 to 15 seconds, then stop and rest. Repeat the exercise, this time bending the bottom of your foot in to stretch the top of the foot.

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4 Effective Stretches for Hip Injuries

Hip injuries can occur from overuse or from traumatic accidents. Injuries usually occur either to the muscles at the top of the thigh, the hip flexors, to the muscles and ligaments surrounding the hip joint, or to the hip abductors located behind your hip. Your doctor can pinpoint the best treatment for your specific injury. Stretching to ease pain and to increase flexibility will undoubtedly be part of the rehabilitation process.
Passive Stretching
You are probably familiar with passive or static stretching. It involves reaching a point of mild tension, not pain, staying in that position for 10 to 15 seconds without bouncing, and releasing. Bob Anderson, author of "Stretching," discusses developmental stretching for a second period of 10 to 15 seconds. This stretch involves reaching a fraction of an inch more after your body has relaxed into the original stretch. Anderson cautions that the tension should still be only mild. Complete all stretching exercises on both sides of your body.
PNF Stretching
PNF, or "procrioceptive neuromuscular facilitation," uses a contract-and-relax technique to increase normal range of motion in the injured area. It is, in effect, an isometric contraction, where you use your body's own resistance to contract, stretch and relax the muscles.
For your hip, Anderson recommends lying on your back with one knee raised perpendicular to the floor. Cross your other leg over your knee and pull your leg toward your chest by clasping behind your bent knee with your hands. Hold the position for 15 to 20 seconds. Move your crossed leg downward for four to five seconds as you resist the movement from your arms. Then relax and stretch again as in the initial 15 to 20 seconds.
Hip Flexor Stretch
Begin the hip flexor stretch on your back with your toes pointed up toward the ceiling. Slide your left foot back, alongside your right knee, keeping your foot flat on the floor. Keep your right leg on the ground, your shoulders and back on the floor and your back relaxed and not arched. Place your hands behind your left thigh and pull it gently toward your chest until you feel mild tension. Hold the stretch for 30 seconds and slowly lower your leg.
Triangle Bends
Stand with your feet somewhat wider than hip-width apart, placing your left foot pointing forward and your right foot pointed to the side. Pull in your tummy, straighten your back and hold your head level.
Raise your left arm up, palm turned in, keeping your shoulder down and lifting only with your arm. Drop your right shoulder, sliding your right hand down your leg toward the floor. Do not brace yourself with the hand; maintain a light touch. Keep reaching with your left arm as you bend sideways from the waist, allowing your body weight to gently lengthen the stretch. Keep your abdomen pulled in and your head aligned with your spine. Hold for 30 seconds, stand up and lower your arm.

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Do Stretching Poses Improve Indigestion?

Indigestion is a general term typically used to describe an uncomfortable feeling in your upper abdomen. Indigestion includes heartburn or acid reflux, as well as bloating and gas. Over-the-counter remedies and prescription medications can be helpful, as can simple stretching exercises. Talk to your doctor about your indigestion and before beginning any exercise routine.
Seated Spinal Twist
Yoga offers a variety of poses that can be helpful in massaging the abdomen and potentially helping with stomach-related concerns. A seated spinal twist can stretch your spine, shoulders and hips, massage your abdominal organs and improve digestion, Yoga Journal states. Begin by sitting with your legs straight in front of you. Bend both legs to the left, bringing your heels next to your left hip, your left foot resting in the arch of your right. Twist your upper body to the right, turning from the waist and gazing over your right shoulder. Hold for 30 seconds to one minute and repeat on the other side.
Bridge Pose
Another yoga posture that can support digestion is called the bridge pose. It can also reduce stress, stretch the spine and stimulate your abdominal organs. Begin by lying on your back with your knees bent and your feet flat on the floor. You can place a folded blanket under your shoulders if needed. Exhale and lift your pelvis off the floor toward the ceiling using your leg muscles. Keep your knees over your heels, and press your arms into the mat. Stay in the pose at least 30 seconds and release your hips slowly back to the mat.
Triangle Pose
Another yoga pose that stretches the abdomen, stimulating its organs and promoting digestion is triangle pose. Stand with your right foot a few feet in front of your left, your right toes point forward and your left toes pointing to the left. Turn your torso to face the same direction of your left toes and hold your arms parallel to the ground. Begin to lean your body forward in the direction of your right arm. Rotate your body so that your right arm points toward the ground and your left to the ceiling, opening up your chest. Breathe slowly and hold for 30 seconds to one minute before switching sides.
Qigong
Qigong breathing techniques and exercises can also improve digestion by both encouraging relaxation and massaging the abdominal area. In "lying on white snow and keeping body relaxed," you simply lie on your back and rub your abdomen and chest in back-and-forth motions. You can also rub your abdomen in a clockwise direction.

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4 Effective Feet Workouts for Ballet Dancers

Whether you're dancing in pointe shoes or still in soft slippers, stretching your feet before you do the most basic plies or attitudes is imperative in ballet. Feet stretching helps you avoid injuries from minor cramps to more serious ankle twists. The more you stretch, the better your foot flexibility and toe-point will be.

Side to Side
The Orthopedic Specialists of North Carolina recommend this stretch, which they call the ankle inversion and eversion stretch. While sitting down with your legs outstretched in front of you, grab your right foot in both hands with your thumbs atop your foot and your fingers underneath. Turn your foot to the inside and hold for five seconds. Then, turn your foot to the outside and hold for five seconds. Repeat on each foot 10 repetitions.

Toes Up
You have probably done this stretch in ballet warm-ups using your hands, but using a resistance band gives you a better stretch. Tie both ends of the resistance band to a stationary object. Sit down and insert your foot into the band, so it wraps over the top of your foot. Begin with your toes pointed down. Then, stretch your foot up, so your foot is perpendicular to the floor, with your toes pointing to the sky. Do 10 repetitions one each foot.


Ankle Down
Working with a resistance band can really improve your foot flexibility, but if you do not have a resistance band, you can use a towel. Sit on the floor with the resistance band under your foot and hold one end of the band in each hand. Stretch your leg straight out, raised above the floor. Push your ankle down to the floor as far as you can. Bring your foot back to the starting position and repeat on each foot 10 times.
All Around
The all-around foot stretch should be a routine part of your warm-up. Sit down with your legs straight out in front of you. Simultaneously point your toes down on both feet. Hold for five seconds, and then flex the toes up for five seconds. Repeat again, but this time use your hands to push your toes down and pull them up. Next, alternate pointing the toes on one foot while you flex the toes on the other foot. Repeat for five repetitions. Finally, wind your feet in circles clockwise and then counterclockwise.

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Stretching Exercises to Do in the Morning

Morning stretches warm up your muscles and improve your range of motion, according to the University of Tennessee at Chattanooga. Stretching can increase flexibility, improve circulation and contribute to your sense of well-being. Exercising regularly improves your overall health and reduces your risk for unhealthy weight gain and chronic medical conditions. Stretches are best performed in the morning and before you exercise. Modify stretches and exercises to meet your needs and to match your age and fitness level.

Piraformis Stretch
This stretch works your piraformis muscle, which runs from the top of your thighbone to your tailbone. Begin by lying on your back with your knees bent. Place the ankle of your right leg over your left knee. Grab the thigh of your right leg and pull the knee toward your chest. You should feel the stretch in your buttocks. Hold the stretch for three seconds or until you feel your muscle relax a little. Repeat the pull and and hold the stretch for an additional 15 seconds. Switch legs and repeat the stretch on your left leg.

Deep Breathing
Deep breathing relaxes you and helps prepare you for exercise. Sit in a chair and place both hands on your stomach. Inhale deeply and fill your diaphragm with air. Exhale and feel the movement of your stomach. Perform the exercise three to five times to start and progress to eight to 12 repetitions. Breathe normally and evenly during the exercise.

Side Stretch
Begin this stretch by standing with both arms at your sides. Raise your left arm and place your hand behind your head with your elbow pointed straight out and away from your body. Bend at your waist to the right and allow your right arm to remain straight as your hand moves down to your lower leg. Hold the position for about two seconds and release to return to your starting position. Repeat the bend a few times to improve flexibility and then switch sides to perform the bend on your left side.

Seated Knee Raises (Seated Marching)
Begin the seated knee raises, also called seated marching, by sitting in a chair. Lift and lower your right knee. Lift and lower your left knee. Repeat this set five to 10 times, alternating your legs as if you are marching. This warm-up exercise improves your range of motion and your hip stability. It may also improve your endurance, according to the Maine Medical Center.

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Piriformis Stretches for Piriformis Syndrome

Piriformis syndrome occurs when the piriformis muscle contracts or becomes inflamed and adds pressure to the sciatic nerve, resulting in a sharp pain that radiates from the buttocks to the legs. Piriformis syndrome may be caused an injury or fall on the buttocks, muscle tightness in the inner thigh or muscle spasms that add pressure to the sciatic nerve. Stretching can relieve the tension, increase your circulation and oxygen delivery to this muscle and reduce pain and inflammation.
Outer Hip Stretch
This stretch focuses on the muscles that rotate your hips outward, reducing the tension on the piriformis muscle and the associated pain and inflammation. Lie on your back and extend both legs in front of you. Bend the knee of the leg that has the radiating pain and place your opposite hand over that knee. Use your hand to bend that knee to the opposite side of your body and hold this position for 30 seconds. You should feel the stretch in your hips and buttocks. Repeat this stretch three to five times, three times daily.
Piriformis Stretch
Lie on your back and extend both legs in front of you. Bend both knees and plant your feet flat against the floor. Take the outer foot of the leg, which needs to the stretched and place it on the lower thigh of the other leg. Place both hands behind your uninjured knee and pull that knee toward your torso. Hold this position for 30 seconds and repeat this stretch three to five more times. You should feel a stretch in your buttocks. Perform this stretch three times daily.
Spine Piriformis Stretch
Lie on your back and extend both legs in front of you. Bring your affected leg toward your chest by holding that knee with the hand on that side of your body and grabbing your ankle with the opposite hand. Continue this stretch by leading with the ankle until you feel a stretch. Hold this stretch for 30 seconds and return your leg to the starting position. Repeat this stretch three more times, ensuring that you are not overexerting your ankle or knee.
Buttocks Stretch
Get on all fours and bring your affected leg under your body, extending it to the opposite side of your body. Extend your unaffected leg backward, ensuring that your pelvis does not move. Lean on your arms and begin to rock your hips backward and toward the floor. Continue stretching your buttocks until you feel a stretch. Hold this position for 30 seconds and repeat this stretch three to five more times.

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4 Effective Stretches for Back Pain

It may seem counterintuitive to move around when your back hurts, but strong back muscles help speed recovery and prevent further injury. FamilyDoctor.org recommends no more than a day or two of rest if your back is hurt. Stretching exercises can strengthen back muscles and relieve pain. Repeat exercises five to 10 times, two to three times a day. If your back pain is severe see a doctor, as it may be a symptom of a serious problem.
Neck Stretch
Pain in the back can cause pain in the neck as well. Stretching can ease tightness and loosen muscles in the neck, shoulders and upper back. With a straight back, tilt your head forward and reach for your chest with your chin. Bring your head back up slowly, and then bend your neck to the side reaching for your shoulder with your ear. Repeat on the other side.
Rocking
Get down in a kneeling position, with your knees slightly apart and hands under your shoulders. Keep your palms on the floor, and rock back until your buttocks touch your heels and your arms are stretched to the front. Your back should be rounded. Hold this stretch for a few seconds, then return to kneeling. Drop your abdomen until your legs are flat on the floor and your arms are in a push-up position. Hold, then return to kneeling.
Stretch and Release
With a straight back, reach your arms straight up over your head and lift your shoulders. Hold, then bring your arms back down. Bend over from the waist, reaching for your toes. Stop at the point where it becomes uncomfortable. Slowly straighten, curling your back up so that your neck and head are the last to straighten. To perform this stretch you can stand, with feet shoulder-width apart, or sit, with feet flat on the floor.
Hamstring Stretch
When the back of the thighs are tight, more stress is put on the lower back. Lie down on the floor with your legs fully extended. Bring one leg up without bending your knee by placing your hands behind the knee and gently pulling. Repeat with the other leg. If that is too difficult, try looping a towel around your ankle and pulling on that to bring your leg up. You can also perform this stretch while sitting on a chair. Place another chair across from you, rest one leg on the chair and reach your hands toward your toes. Repeat with the other leg.

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Stretching Exercises to Increase Body Flexibility

Stretching exercises can get your body ready for more exercising, reduce your risks of injury by keeping your joints and muscles fluid, provide a relaxing way to end workouts and help your body recover after aerobic activities, according to the American Heart Association. Stretches can be done by people of all ages and physical conditions in a variety of positions. Perform stretches gently, without sudden movements.
Upright Stretching
In order to prepare your body for more intense exercises, include some standing stretches in your warm-up routine. Standing stretches will increase the heart rate faster than floor stretches. For example, try a leg-stretching exercise. Stand facing a wall. Slowly lift your right foot and bring your heel to your buttock. Use your right hand to grab hold of your right ankle. Sturdy yourself by placing your left hand onto the wall. Gently pull on your ankle until you feel a mild stretch in your right thigh. Hold this stretch 10 seconds. Slowly return your leg to the original position. Relax 10 seconds and repeat.
Chair Stretching
You can stretch while sitting in a chair, whether a wheelchair or fixed, firm chair. Maintaining flexibility in your spine and neck makes movements such as looking behind you, moving your upper body and bending over easier. Keep your spinal column and neck flexible by doing a seated spinal rotation. Sit upright in your chair. Lift your left arm over the back of your chair's left side. Rotate your upper body and place your right hand onto your chair's left armrest. Slowly turn your neck and look over your left shoulder. Hold this position for 15 seconds while you move your eyes to the center position, then to the right and back to the center. Slowly return your body to the original position. Relax 10 seconds and repeat on the opposite side.
Floor Stretching
Floor stretches provide a relaxing way to let your muscles cool down after aerobic workout routines while letting your heart rate return to normal. You can stretch out your lower back area by lying on your back on an exercise mat or floor. Bend your knees and place the soles of your feet are firmly on the surface. Tighten both your abdominal and hip muscles while flattening your lower back against the surface. Hold this tension for 10 seconds. Release the tension and relax 10 seconds, then repeat.
Aqua Stretching
Some people may be unable to perform land-based exercises comfortably due to physical constraints or pain. Water stretching exercises take pressure off the joints, making movements easier and less painful than those done on land. For example, you can keep your shoulder joint flexible by doing some arm overheads while either sitting or standing in shoulder-deep water. Lift both arms overhead and hold for 10 seconds. Return to original position. Relax 10 seconds, then repeat.

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Full Body Toning Stretching Workouts

Many people don't place an appropriate importance on stretching in their fitness regimen. Stretching not only improves flexibility, it results in increased range of motion and it can prevent injury. Stretching should be done every day, but only after a thorough warm-up. Don't rush your stretching. Hold each stretch for 30 to 60 seconds. For maximum benefit, repeat each stretch two to three times.
Neck Stretch
In a seated or standing position with your face forward, lower your right ear to your right shoulder. Lift your right arm and gently apply pressure to the left side of your head increasing the stretch to your neck. Your left arm should dangle at your side with finger tips pointing toward the ground. Repeat to the other side.
Upper Back Stretch
Seated or standing, clasp your hands in front of your chest, interlacing your fingers. Turn your palms away from you as your extend your arms straight out in front of you at chest level. Drop your head to look down and the ground, and reach your hands farther away from you, increasing the distance between your shoulder blades and stretching your upper back muscles.
Chest Stretch
The best way to do this stretch is with a partner. Stand in front of your partner and extend your arms behind you. Have your partner grab your wrists and pull your arms together. When you arms are as close together as they go, your partner should lift your arms up toward the ceiling. You can also do this stretch by yourself. Grasp a towel behind your back with your hands as close together as possible, and lift your towel up to the ceiling. For either stretch, keep your chin up off your chest and your shoulders relaxed.
Shoulder Stretch
Stand or sit down for this stretch. Cross your right arm in front of your body and point your fingers to the left of you. Your palm should be facing behind you. Use your left hand to grab your right arm at the forearm or the bicep. Do not pull on the elbow joint directly. Pull your arm in toward your body stretching the shoulder. To intensify the stretch, turn your head to look out over your right shoulder. Repeat to the left side as well. After each side, shake the arms out a little to relax your muscles.
Triceps Stretch
From a standing or seated position, extend your right arm above your head and point your hand up to the ceiling. Use your left hand to grab your right arm. Grab near the elbow on the bicep side, but not on the elbow directly. Bend your arm behind your head pointing your fingers down between your shoulder blades. Increase the stretch by gently applying pressure to the right arm with your left hand. Do not push your head forward in this stretch.
Hamstring Stretch
Standing with most of your weight in your left foot, extend your right foot in front of you with your heel pressed into the ground and your toe off the ground. Your left leg should be bent and your hands should be on the thigh of your left leg. Keeping your right leg straight, lean your chest toward your right leg stretching the back of your thigh. Make sure to repeat this stretch on the other leg.
Quadriceps Stretch
Stand near a wall or chair, using your left hand for support. Lift your right leg in the air and grab the front of your right foot. Do not grab the toes. Pull your foot in toward your rear end stretching the front of your thigh. Your right knee should point straight to the ground and keep your torso tall during the entire stretch. Turn and repeat on the left leg.
Calf Stretch
Turn toward the wall and place both hands against it. Extend your right leg out behind you. The toes of both of your feet should point directly at the wall. Your right leg should be straight, and your right heel should press into the ground. Lean forward slightly toward the wall stretching your calf muscles. Repeat with the left leg. Next repeat the same stretch on both sides with a bent back leg. Do not allow your heel to lift off the ground as you focus the stretch deeper in your calf.
Side Stretch
Stand tall with your feet about shoulder-width apart and your knees slightly bent. Pull your abdominal muscles in toward your spine. Lift your right arm up in the air, as your left arm extends down along the outside of your left thigh. Reach up and over to the left side with the right arm, while you slide your left hand down your thigh closer to your knee. Turn your head to look up past your elbow and to the ceiling. Repeat to the left side.
Back Stretch
Lower down to the ground on your hands and knees. Your hands should be directly under your shoulders. Your knees should be directly under your hips. Arch your back up by pulling your abdominal muscles in and dropping your head to look at your thighs. Hold this position for one inhalation and one exhalation before allowing your belly button to droop toward the ground. Lift your face up to the ceiling and relax your abdominal muscles. Again hold for one breath cycle. Repeat this sequence back and forth several times.

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Posted in: Exercise and Fitness,Get Fit,Stretching Exercises

Simple 4 Step Dance Stretches for Flexibility

To lengthen your muscles and create long lines with your body in dance, you must stretch. There are five types of stretching: static, dynamic, ballistic, eccentric, and proprioceptive; static and dynamic are the most common forms. Static stretching is when you push yourself into your full stretch and hold it; dynamic stretching is when you gradually increase the stretch to your maximum. Always perform stretches after your muscles are warm; a quick, five-minute warm-up will suffice.
Step 1
Stretch your waist. Stretching your core helps increase flexibility for better ports de bras, jumping moves and side extensions. One basic dance stretch for the waist is the bar port de bras. Begin standing at the bar in first position, holding the bar with your right hand and extending your left arm above your head in fifth position. Plié and rise up, leaning to the back, extending your left arm slightly behind your head. Come back to an upright position, plié again and lean in toward the bar, extending your left arm to the right. Come back to center, plié once more and lean forward at hip level, extending your left arm forward. Repeat this sequence five to eight times, then repeat five to eight times on the opposite side.
Step 2
Increase leg flexibility with barre stretches. Using the barre to stretch the legs is an effective way to lengthen your leg extension. One basic barre leg stretch is an extension with plié. Begin this stretch facing the barre, holding the bar lightly with your right hand, and extending your left arm over your head in fifth position. Slowly plié, come up into a relevé and lean to your right, extending your right hand toward your right foot. Repeat five to eight times, and then switch to the opposite side.
Step 3
Stretch your turnout often. Your turnout requires flexibility of your hip joints and the surrounding muscles. Turnout is one of the most important aspects of dance, and increasing your turnout flexibility will improve your dance. Many dancers stretch their turnout throughout the day. The frog is an effective stretch, helping to increase flexibility in the hip joints and surrounding muscles. Since this stretch is static, you should only do it when your muscles are warm. Begin lying face down on the floor, with your legs straight. Lift your feet up toward the ceiling, slide your knees out to the sides and press the feet together. Push your torso off the floor slightly and sit back on your legs. You will feel your body weight push the stretch further. Hold the stretch for 30 seconds or more, release and repeat three to five more times.
Step 4
Stretch your ankles and feet. Your feet and ankles support your body weight, cushion you during jump landings and create the end line of your leg extension. You should always include proper feet and ankle stretches in your daily dance routine. Rotating the ankles left and right, and pointing and flexing are effective ankle stretches. To fully stretch the foot, roll slowly through a relevé up and down.

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Posted in: Dancing,Exercise and Fitness,Get Fit,Stretching Exercises

Body Targets of Stretching Workouts

Men often focus on stretching before and after a workout, but daily stretching -- even on days you don't exercise -- can also prove beneficial. In fact, stretching every morning will improve your flexibility, reduce stress and keep your circulation system humming along smoothly. And since you only need to hold each stretch for a few seconds, it won't take up too much of your day.
Back
If you've got tight muscles leading to back pain or stiffness, stretch it out for increased limberness and comfort. Grab a chinup bar with your palms facing away from you. Lift your legs slightly so you're hanging completely and just hang loose for 30 seconds.
Calves
Stretched calves can help everyone from the daily runner to the office worker. Stand with your right foot in front of your left foot. Slowly bend your front foot forward until you feel a pull in the back of your left leg. Hold this position for 30 seconds. Once 30 seconds are up, switch legs. If you feel unsteady, do the exercise in front of a wall so you can rest your hands on the wall for stability.
Neck
All those hours at work, bent over a keyboard, can leave your neck feeling cramped and tight. To stretch your neck, sit in a chair with your back straight and arms hanging loosely at your sides. Bend your head down toward your chest and try to touch your chest with your chin. Hold the position for 10 seconds, then relax.
Hamstrings and Calves
Stand with your feet spread about hip-width apart. Keeping your legs straight, bend at your waist and let your upper torso hang toward the ground as far as you can reach. Hold this stretch for 60 seconds, then straighten yourself. Baron Baptiste, a national baseball coach, calls it one of the top 10 stretches for men.
Arms
To stretch your biceps -- a muscle that runs along the front of your arm -- sit on a bench. Hold a dumbbell in each hand and simply let your arms hang at your sides. Do this for 30 seconds, then relax. To stretch your triceps on the back of your arm, hold the end of a towel in your left hand. Reach behind your back with the other hand and grab the other end of the towel. Pull down with your right arm for 30 seconds, then switch hand positions to stretch your other arm.

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4 Stretches for Numbed Feet

Numbness in your feet typically results from standing or sitting for too long in the same position without moving. However, it can also occur due to a nerve injury, herniated disk, poor circulation or vitamin deficiencies, according to Medline Plus. Sometimes, numb feet can be a sign of a serious underlying medical disorder. Consult your doctor if numbness persists or if you experience other unexplainable symptoms. Specific foot and ankle stretching exercises may help to increase circulation and alleviate numb feet.
Plantar Fasciitis Stretch
Your plantar fascia is a thick tissue that supports the arches of your feet. This seated stretch, which focuses on the plantar fascia, can help warm up you feet and increase circulation after times of inactivity, such as when you first get out of bed or if you've been sitting at your desk for a long period of time. Sit in a chair and plant your feet firmly on the ground. Curl your toes into the ground while raising the arches of your feet, keeping your heels on the ground.
Yoga Foot and Leg Stretch
According to yoga instructor Trina Love Abram in an article for her website, Your Yoga Place, this stretch can alleviate numbness in your legs. This exercise gently stretches your arches, toes and hamstrings. Sit near the front of your chair and have a yoga strap or rolled up towel nearby. Sit up tall and keep your shoulders relaxed. Extend one leg out and wrap the strap or towel around the arch of your flexed foot. Hold both ends of the towel or strap and gently pull the foot towards your body.
Hand and Foot Stretch
This stretch helps extend and lengthen the tiny ligaments between your toes and can help increase circulation in your feet. Sit on the floor in a cross-legged position. Hold your right foot with your right hand, bringing the leg in a bit closer to your body. Interlace your left fingers with your right toes. Spread your fingers as wide as you can to stretch the toes. Then release your fingers and hold the foot with both hands. Rotate your ankle in a clockwise and then a counter-clockwise direction.
Top of the Foot Stretch
This stretch will help stretch the tops of your feet and toes, helping alleviate numbness and tingling sensations. Sit in a chair and cross your right ankle over your left thigh. Hold your right ankle with your right hand. Place your left hand on the top of your right foot and gently pull the foot towards your body. Then place your left hand on your right toes and pull them towards and away from your body.

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4 Stretches Required for Cycling

Cycling requires a lot of cardiovascular and muscle fitness, especially if you are an avid fitness or competitive rider. The muscles in your legs -- the quadriceps, hamstrings, and calves do most of the work -- but your core, arms, shoulders, and back muscles also work to a lesser extent. Cyclists often complain of the pain and stiffness in their neck, shoulders and back muscles, especially after long rides and hours in the saddle. Stretching before a ride might alleviate some of those symptoms of cycling.
Achilles Stretch
To perform the Achilles stretch, you will need an elevated platform such as a block or step. Place your left foot firmly on the step or bench. Place the ball of your right foot on the step or bench, and drop your heel toward the floor so it is below the surface of the object you are standing on. Hold this position for 30 to 60 seconds, and then return your foot to the starting position. Switch feet, and repeat.
Lying Roll Stretch
To perform the lying roll stretch, lie on your back. Bend your knees so your upper and lower legs are at 45 degrees. Keep your legs together with your feet flat on the floor. Extend your arms straight out to your sides with your hands palms down. Keep your shoulders and upper back pinned to the floor. Let your knees and hips rotate to your left until they are on the floor. Hold for 10 to 20 seconds before returning your knees to the neutral position. Repeat to the right side.
Downward Facing Dog
The downward facing dog is a standard pose in yoga. Begin by placing your hands on the floor in front of you with your palms down. Your knees should be slightly bent and raise your butt so your body forms an upside down V shape. Keep your back flat and look down at the floor. Hold this position for 45 to 60 seconds.
Thunderbolt Pose
Begin the thunderbolt by standing with a flat back and contracting your abdominal muscles. Keep your feet and knees as close together as possible without sacrificing stability. Extend your arms over your head with your palms together. Squat until your quadriceps are horizontal to the floor, as if sitting in a chair. Hold this position for 30 to 60 seconds before returning to the start position.

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Posted in: Cycling,Exercise and Fitness,Get Fit,Sports and Recreations,Stretching Exercises

4 Effective Stretching Exercises for Better Soccer Performance

A strong core is essential to your soccer performance, since much of your time on the field is spent running and attacking the ball. Strong, flexible abdominal and back muscles are essential to a good performance on the field, and it can even help reduce your chances of injury. An imbalance in the strength or flexibility between your back and your abs can result in poor performance, since these core areas are where all of your body movement begins.
Lying Supine Ab Stretch
Lie down on your back with your legs extended and your toes pointing toward the ceiling. Stretch both of your arms up and over your head and rest them on the ground with your palms facing the ceiling. Arch your lower back until you feel a stretch in your abdomen. Hold this position for about 10 seconds and then relax. Try to make your body a little bit longer and repeat this stretch.
Prone Lying Ab Stretch
Lie down on your stomach with your feet about shoulder-width distance apart and your arms positioned directly under your shoulders in a position similar to that of a pushup. Straighten both arms to slowly lift your upper body off the ground while keeping your hips in contact with the ground. Continue lifting your upper body until you feel a stretch in your abdomen. Hold this stretch for about 10 seconds and relax. You can make this stretch a little more difficult by bending your head back as if you were trying to look at the ceiling while your arms are extended.
Hanging Ab Stretch
This deceptively simple exercise also helps stretch your lower back while stretching your abs and the rest of your core. Find a pullup bar or other stable and sturdy horizontal bar and allow your body to hang from the bar. Try to make your body as long as you can while hanging in this position. Hold this stretch for about 15 seconds and then relax. You will get a little better stretch in your abs if you tilt your head back and look at the ceiling while performing this stretch.
Spinal Twist
Sit down on the floor with both legs straight. Bend your right knee and reach over with your left hand, and grasp the outside of your right thigh. You should place your other hand on the floor for balance and stability. Pull on your thigh with your left hand until you feel a stretch in your abdomen and lower back. Hold this position for about 20 seconds and relax. Repeat for an equal number of repetitions on each side.

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Cord Strecthing and Swimming

Swimming is an activity that requires not only strength but endurance as well. Your arms, legs and shoulders get a workout when swimming, but unfortunately injuries --- especially to the shoulder --- are more common that you may like. Strengthening the muscles of your shoulders can help minimize your chances of a rotator cuff injury by tightening the muscles around your joint to prevent the chances of a strain or tear. Check with your coach or doctor to see whether these exercises are right for you.
Double Arm Pullback
Anchor the center of the stretch cord around a door, chair or other sturdy object with an equal amount of cord on each side. Stand far enough away from the anchor that there is sufficient tension in the cord. Hold the one end of the cord in each hand and bend over at your waist. Keep your arms straight and lower your head as if you were performing the butterfly stroke. Push with both arms at the same time and bring your arms by your sides in a motion mimicking the motion of a butterfly stroke. Make sure that your hands travel past your hips and then return to the starting position. Repeat for your desired number of repetitions.
Chest Fly
Anchor the cord as you did for the exercise listed above and stand up straight holding the cords in front of you. Make sure that you have sufficient tension in the cords before starting this exercise. Straighten your arms out in front of your chest at chest height. Pull with both arms at the same time while keeping your elbows straight. Your arms should move toward your side and back in a "flying" motion, stopping when your hands are aligned with your shoulders. Repeat.
Reverse Fly
Anchor the cord at about chest height, using a door or other sturdy support. Face away from the object and hold one end of the cord in each hand. Stand with your feet about shoulder-width apart, your arms outstretched by your sides and your elbows straight. Keep your arms in line with your shoulders and push them toward each other until you can touch your hands together. Use a slow and controlled motion to return to the starting position. Repeat.
Biceps Curls
Stand with the middle of the stretch cord under your foot with sufficient tension in the cord. Hold the ends of the cord in each hand with your palms facing away from your body and tuck your elbows to your sides. Keep your elbows tightly tucked in to your body and bend both arms at the same time, stretching the cord. Continue bending your arms until your hands reach your shoulder. Hold this contraction for a second and then use a slow and controlled motion to return to the starting position. Repeat.

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Posted in: Exercise and Fitness,Get Fit,Stretching Exercises,Swimming