Stretching Exercises for Flexible and Strong Body

Stretching exercises are thought to give you more freedom of movement to do the things you need to do and the things you like to do. But stretching exercises alone will not improve your endurance or strength. The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance.

Floor Exercises

Most of the exercises are done on the floor and stretch some very important muscles. If you are afraid to lie on the floor to exercise, because you think you won't be able to get up then use the bed.

Neck Exercises

Sit or stand with arms hanging loosely at sides. Turn head to one side then the other for side exercise. Then tilt head sideways, first one side then the other. Gently tilt head forward to stretch back of neck. Hold each of the exercise above for some time . Repeat each exercise in steps.

Shoulder, Back, and Arm Exercise

Stand or sit and place right hand on left shoulder. With left hand, pull right elbow across chest toward left shoulder and repeat with the other hand. Interlace fingers and turn palms out and extend arms in front at shoulder height. Keep knees slightly flexed. Stand or sit with arms overhead. Hold elbow with hand of opposite arm and pull elbow behind head gently as you slowly lean to side until mild stretch is felt. It also works on triceps and waist. Stand with hands on hips. Gently twist your waist until stretching feel. Keep knees slightly flexed. Hold each of the exercise above for some time and repeat on both sides.

Stretches Ankles, Calf and Thigh

Stand and hold onto something for balance. Lift right foot and rotate foot and ankle clockwise repeatedly, then in anticlockwise for ankles. It can also be done sitting. Stand a little way from wall and lean on it with forearms, head resting on hands. Place right foot in front of you, leg bent, left leg straight behind you. Slowly move hips forward until you feel stretch in calf of left leg. Keep left heel flat and toes pointed straight ahead for calf exercise. Stand a little a way from wall and place left hand on wall for support. Standing straight, grasp top of left foot with right hand. Then pull heel toward buttock for thigh exercise.

Stretches Back and Hips

Sit on floor with left leg straight out in front. Bend right leg, cross right foot over, place outside left knee. Then bend left elbow and rest it outside right knee. Place right hand behind hips on floor. Turn head over right shoulder and then rotate upper body right for hips and back exercise. Sit on floor with right leg straight out in front. Bend left leg, cross left foot over, place outside right knee. Pull left knee across body toward opposite shoulder.

Points to remember while stretching

Begin with gradual mobility exercises of all the joints to allow the body's natural lubrication to protect the surface of your bones. Always warm up the body prior to stretching, as this increases blood flow around the body. Slowly bring your heart rate down after exercise before you begin stretching in order to avoid blood pooling within your muscles. Take a bath or shower then stretch if you are sweating, as the hot water will help relax the muscles. Hold the stretch until you feel the muscle loosen off and repeat further. Stop immediately if you feel any severe pain.

Don’t hold breath and breath regularly and rhythmically

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