Use Stretching To Increase Your Level Of Fitness

Stretching benefits your body in many ways. Nothing could be simpler or take less time. And still, many Americans don't include stretching in their exercise routines.

Stretching increases flexibility of your muscles which of course promotes an overall well-being and a decreased chance of injuries.

It is a good idea to stretch often during the day. Stretching in the morning gets your body ready for the activities ahead. It is also relaxing and peaceful, as it stimulates the brain to do something focused and quiet.

Stretching at night will help your body get rid of built up tension. Stretching muscles before going to bed helps you sleep better and wake up more refreshed.

Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness.

All you need is about 10-15 minutes of stretching per session. The examples described here are only few of the many available. Or you can look for books and videos to help you along.

The most basic stretches can be performed while seated. Start with the neck area. Bring your chin down and look at your abdomen. Then slowly roll your head to the left, then back so you're looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Lift one of your legs and repeat the circles with your ankle. Repetitions should be done about 3-5 times clockwise, and then repeat conter-clockwise.

Now focus on the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. Move your right foot until it is about two feet back. Bend your left knee and allow your other knee to flex. The muscle in your right leg should stretch. Keep in position for about 30 seconds before you release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). Lay on your left side, holding your head over your left hand while your left elbow is against the floor, and bend your right foot behind you. Use your right hand to grab your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Switch sides and repeat.

For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You will be able to feel your shoulders stretching. Hold this stretch for 30 seconds.

You can certainly add other types of stretches, but this is a complete routine. Your doctor and trainer can help you select the types of exercise that are perfect for you.

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