15 best stretching exercises
- Best for mobility: Downward-Facing Dog.
- Best for legs: Seated straddle.
- Best for back: Cat-Cow.
- Best for calves: Standing calf stretch.
- Best for at your desk: Lunge with spinal twist.
- Best for neck: Upper trapezius stretch.
- Best for shoulders: Thread the Needle.
What are 10 stretches?
10 Stretches You can do Anywhere
- #1: Neck Stretch – Can do Sitting or Standing. Learn more:
- #2: Chest Stretch. Stand tall or sit upright.
- #3: Standing Triceps Stretch. Stand tall or sit upright.
- #4: Shoulder Stretch.
- #5: Wrist and Biceps Stretch.
- #6: Wrist and Forearm Stretch.
- #7: Torso Stretch.
- #8: Hamstring Stretch.
What are 10 exercises for flexibility?
Because stretching may aggravate an existing injury, if you’re injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
- Forward Lunges.
- Side Lunges.
- Cross-Over.
- Standing Quad Stretch.
- Seat Straddle Lotus.
- Seat Side Straddle.
- Seat Stretch.
- Knees to Chest.
What are the 5 most important stretches?
The Top 5 Stretching Exercises For Flexibility
- Hamstring Stretch. This is a great one for before your bike ride or run.
- Triceps. After working out your arms, stretch them.
- Ribbit! Lower back pain can often be a result of poor posture.
- Sitting Shoulder Stretch.
- Lunge Stretching Exercises for Flexibility.
What is the best stretching exercise? – Related Questions
What is the most relaxing stretch?
8 Stretches to Do Before Bed
- Bear hug.
- Neck stretches.
- Kneeling lat stretch.
- Child’s pose.
- Low lunge.
- Seated forward bend.
- Legs-up-the-wall pose.
- Reclining bound angle pose.
What is the golden rule for stretching?
The Golden Rule
You must move with the right speed and with the right posture. Your focus should be moving the joint as little as possible as you stretch the muscle.
What are 5 active stretches?
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- Side Shuffle. This stretch can help protect against groin and outer hip injuries.
- Carioca. This stretch helps improve flexibility in the leg muscles.
- Backpedal Jog.
- Walking Knee to Chest.
- Lunge Walk with Twist.
- Straight Leg Kick.
- Heel-to-Rear Jog.
- Power Skip Plus Reach.
What are 5 stretching rules?
The Rules of Stretching
- Don’t Stretch Cold Muscles. If you want to stretch before a workout (which you don’t have to do – postworkout is the important one) warm up first for about five minutes before performing your first one, says Robichaud.
- Stay Warm.
- Don’t Rush.
- Push Yourself.
- Breathe.
- Don’t Bounce.
What are the 3 hardest stretches to perform?
They’ll get into all of the right spots, and your body will thank you later!
- Standing shin stretch. Let’s start with an often neglected part of the body — our shins.
- Eagle arms.
- Door-assisted pectoral stretch.
- Cross-legged stretch.
- Frog stretch.
- Inner thigh stretch.
What are the 4 main stretches?
There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.
Why is stretching so important?
However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints. Better flexibility may: Improve your performance in physical activities. Decrease your risk of injuries.
What is basic stretching?
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion.
What are the 7 dynamic stretching exercises?
Try these seven dynamic stretches that can help you warm up before your next workout.
- Hip Circles. Stand on one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side.
- Arm Circles.
- Arm Swings.
- High-Stepping.
- Heel-to-Toe Walk.
- Lunges with a Twist.
- Step Up and Over.
What are 8 major stretches?
The following eight exercises will help you become more flexible and achieve better workout results:
- Seated trapezius stretch.
- Shoulder stretch.
- Triceps stretch.
- Lower back.
- Hip flexor stretch in three planes.
- Hamstring stretch.
- Quadriceps stretch.
- Calf stretch.
What are the 8 types of stretching?
The different types of stretching are:
- ballistic stretching.
- dynamic stretching.
- active stretching.
- passive (or relaxed) stretching.
- static stretching.
- isometric stretching.
- PNF stretching.
What are the 3 main techniques of stretching?
When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching.
How long should I stretch a day?
Well-rounded Exercise Programs
For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times.
