Become Fit By Stretching

Stretching is one of the best things you can do for your body. It is simple and not very time consuming. Alas, most Americans neglect stretching as part of an every day fitness program.

Stretching helps the muscles be more flexible, and therefore it promotes easier movements and less injuries.

Ideally, you should stretch several times each day. Stretching early in the day can help your body get ready for daily activities. It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.

Stretching at night will help your body get rid of built up tension. Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.

And, last but not least, stretching before exercise improves your performance and reduces injuries.

All you need is about 10-15 minutes of stretching per session. You can try with these examples. Or, you can even look for videos and books that can show you other techniques.

Some stretches can be done while sitting. Begin with your neck. Bring your chin down and look at your abdomen. Start by turning your head to the left, then slowly move it up, to the right and back down. This helps stretch the muscles in your neck. Repeat with your wrists. Move your fist in circles using your wrist. Then lift each leg, and draw the same circle with the feet around the 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 two feet behind you. Slowly bend your left knee so that your right ankle flexes. The muscle in your right leg should stretch. Hold the position for 30 seconds and then let go. 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 with your elbow on the surface and your head supported by your left hand; bend you foot and pull it behind you. Use your right hand to grab your right foot. Pull the foot toward your back until the muscle stretches. Hold this stretch for 30 seconds. Switch sides and repeat.

You can stretch your shoulders by clasping your hands behind your back and going upward with them. You will be able to feel your shoulders stretching. Stretch this way for 30 seconds.

Countless other stretches exist, but this schedule gives you a basic routine. Your doctor or trainer can help you select what exercises are best for you.

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