Weight Loss Tips

Did you know that stretching exercises can make you a lot more flexible? Stretching out your muscles on a regular basis gives you the ability to move your joints and muscles through their full range of motion. As your muscles become more flexible, you may find it easier to reach for things or even bending over to tie your shoes. You may even experience an improved sense of balance and coordination.

A lot of people use stretching exercise before working out or walking and combining the two is a perfect way to practice flexibility fitness. Stretching your muscles is ideal before doing strength training and any other type of exercise. Just as with other kinds of physical activity, it’s best to start slowly and increase your efforts gradually.

Stretching before and after weight training, aerobic exercise or even walking can help you feel better before and after your workout. All it takes is 5 to 10 minutes before and after each workout or walk to stretch your muscles properly. Be sure to stretch the muscles you will be using when you exercise to get the maximum benefits.

Tips For Stretching

* Warm up your muscles slightly before stretching them. You may choose to walk slowly or perform some minor exercises for around 5 to 10 minutes, and then start your stretching.
* Feeling a stretch in the muscle is normal but you should never feel any pain.
* Exhale while doing the stretch and inhale while you are holding the stretch.
* Closing your eyes while stretching may help you to relax.
* You normally get a good feeling after a slow and correct stretch.
* Stretch slowly and remember not to push or bounce your stretch.

Here are a few of the best stretching exercises:

Hamstring Stretch

1. Sit on the floor and extend your right leg out straight while pointing your toe up. If your knee feels awkward, insert a small towel or rolled up washcloth under your knee to keep it slightly bent.
2. Bend your left leg and put your left foot next to the inside of your right thigh.
3. Lean forward from your hips, and reach for your right ankle without touching your forehead to your knee.
4. Hold each one of these stretches from 15 to 30 seconds and repeat 2 to 4 times for each leg.

Latissimus Stretch

1. With your back straight stand with your feet shoulder-width apart or you can also do this stretch seated
2. Hold one hand with the other with your arms above your head.
3. While leaning straight over toward your right side pull upwards. You can feel the stretch down your left side.
4. Hold each of these stretches between 15 to 30 seconds, then switch sides and repeat at least 2 to 4 times for each side.

Quadriceps Stretch

1. Lie on your side and support your head with your hand.
2. Bend your upper leg back and grab hold of your ankle with your other hand.
3. Pull your foot toward your buttocks and slowly stretch your leg back. You will feel this stretch in the front part of your thigh. If you feel stress on your knees, do not do this stretch.
4. Hold each of these stretches for 15 to 30 seconds and repeat it 2 to 4 times for each leg.

Triceps Stretch

1. Stand with your back straight and your feet about shoulder-width apart or you can also do this stretch sitting down.
2. While bending your arm, bring your left elbow straight up.
3. Take hold of your left elbow with your right hand, and gently pull your left elbow toward your head with just light pressure. You will feel this stretch along the back side of your arm.
4. Hold each stretch 15 to 30 seconds, then switch elbows and repeat this 2 to 4 times for each arm.

Calf Stretch

1. Place your hands on a wall for balance or you can also do this with your hands on the back of a chair or even a counter top.
2. With your left leg step back keeping your leg straight, and lightly press your left heel into the floor.
3. Now move your hips forward and slightly bend your right leg. You will feel this stretch in your left calf.
4. Hold each stretch 15 to 30 seconds then repeat this for 2 to 4 times for each leg.

It’s really important to just breathe normally when you stretch and never hold your breath. If you like to time your breathing with your exercise, breathe out as you stretch, breathe normally in and out 2 or 3 times as you hold the stretch, and then relax.

Try to stretch all your major muscle groups including the muscles of your arms, back, hips, front and back of your thighs, and calves. A critical thing to remember when starting your stretching exercises is begin slowly and increase your stretching gradually as you become more flexible and more fit.