Types of Stretching Exercises After doing cardio exercises like walking or running, you are advised to stretch. Because that’s when your muscles become hotter and more flexible. This exercise seems not so important, so you tend to miss it.
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In fact, that’s where the role of stretching. This exercise increases the flexibility of your body, helps you prevent injury, pain, or pain. The key to stretching exercises is
- Breathe comfortably, because the muscles you stretch need oxygen.
- Hold the stretch for at least 20 seconds.
- Do it as often as possible, because flexibility requires consistency. Here are stretching exercises you can do
1. Chest, legs, thighs 1st Types of Stretching Exercises
Stand with hip-width times. Fold your legs back to touch your thighs, then hold your left leg with your left hand. While your knees point toward the floor, extend your right arm straight up. Hold for 20 seconds, then change to the right foot.
2. Hamstring / stretching the bow 2nd Types of Stretching Exercises g Bend slightly, and stack your weight onto your left leg. Straighten your right leg forward, with your heels pressed to the floor while your fingertips point up. Put your hands on your thighs, then straighten your back position. Hold for 20 seconds. Change the other leg.
3. Calves, shoulders, and hamstrings 3rd Types of Stretching Exercises Lower your body, then spread your left leg forward with your heels pressed to the floor (fingertips pointing up). Stretch your left arm crossed in front of your chest, then hold the elbow of your left hand with your right hand. Hold for 20 seconds, then replace the other leg and arm.
4. Hips (A) 4th Types of Stretching Exercises Stretching in the area of the hip flexor muscles allows you to move your thighs toward the abdomen. There are two types of hip flexor exercises that you can do. Stand with feet shoulder-width apart, then spread your left leg back with your feet flat on the floor (not tiptoe). Bend your right foot in front of you, so that the foot forms a 90-degree angle.
5. Hips (B) 5th Stand with feet shoulder-width apart, then spread your left leg back with your toes on your feet. Bend the left leg so that the body is lowered. Keep your back straight, and pull your butt inwards. Hold for 20 seconds, then repeat again by changing the leg.
6. Lower back (A) Stand with feet wider than hips, with knees slightly bent. Put both hands on the thigh. Hold for 20 seconds, then straighten your body up again.
7. Lower back (B) Still in a position like the one above, then bend your back so that it forms a bow. Lock, or pull your stomach towards the spine, and feel the stretch along your back. Hold for 20 seconds, then straighten your back to its original position.