Stretching Exercises – Improve Muscle Tone

5 Good Ways To Strecthing

Are you fond of working out but do not get enough time to stretch? Many people like you tend to overlook this simple practice. It is, however, an excellent way to make sure that your body is tuned and your muscles get attention.

Different types of stretches target your shoulders, chests, hamstrings, hips, back, and so on. You can do these stretches regularly as part of your stretching routine. Alternatively, you can do one after every hour to stay supple. You should ensure to breathe evenly as you perform each stretch. Check out these 5 good ways to stretching in this article:

1. Leg Cradle

It is an excellent stretching exercise for your hips and glutes. First, you have to sit on the floor. Extend your leg while keeping the right knee bent. Next, lift your right leg and use your right arm to hold the outside of the knee. Meanwhile, use your left hand to hold the right ankle. 

The right leg should be slowly moved in a circular motion but toward the left shoulder. Your shoulders and neck should be relaxed while keeping the spine tall. Go to start position and switch sides. Repeat the same for each side 10 to 12 times.

2. Hamstrings

Begin on your knees. Stretch one of the legs out between the hands. You have to lie face up and keep your left knee bent. The right leg should be kept straight. Arms should be by the sides and palms should rest on the floor. Lift your light leg toward the chest while exhaling. Try to be as comfortable as possible. Your abs should be kept tight while doing the stretching.

Your back should be straightened and keep your core engaged. Be in this posture for around 30 seconds and focus on your breathing. Next, switch to your other leg and again hold the posture for 30 seconds. You have to repeat it 10-12 times for each side.

3. Chest Opener

The stretching is good for the fronts of the shoulders and chest. Sit or stand while keeping your elbows at the height of your shoulders. The tips of your fingers should be on your ears. Squeeze your shoulder blades together for pulling elbows back and exhale Inhale while bringing elbows in front of your ears, open shoulders, and squeeze the chest. Do not arch your back and repeat it 10-12 times.

4. Glute Stretch

Begin by lying down on the back. Your legs should be raised at a 90-degree into the air. You have to bend one of your knees outward so that the ankle rests on your opposite knee. Put your hands behind the knee you straightened. Next, bring the knee closer to you. You have to be in this pose for about 30 seconds. Then, switch legs.

5. Side Bend Stretch

It stretches, as well as strengthens your intercostal muscles. To perform the side stretch:

·       Sit in a strong chair. Your feet should be kept flat on the floor. You can also stand straight with your hip and feet wide apart.

·       Next, lean forward a little so that your shoulders and back are not hunched.

·       Your ears, shoulders, and hips should be in a straight line up-and-down.

·       Lift the right arm overhead. Bend the upper body in the left for a reaching motion. Your upper body should face straight ahead. Do not twist it while you bend.

·       Ensure that there is a feeling of your muscles gently stretching.

·       Hold this stretching posture for about 20 seconds. You should go back to your starting position. The stretch should be repeated twice.

·       Switch sides so that now the stretch is in the opposite direction. You have to repeat it twice.