Stretching is a wonderful way to boost your fitness and to get excercise for weight loss. It is quick, easy and you see results very quickly. I mean quickly as in you will be more flexible after your first time stretching! Stretching has many benifits. When you are flexible you are less prone to injury. By stretching you can boost you strength by up to 10%. It is also a great way to ease into a more rigorous excercise routine.

Stretching also has the added benifits of relieving stress. It increases bloodflow throught the body, giving you a sence of wellness and limberness. I have compiled 14 of my favorite stretches for your enjoyment. There stretches also happen to be the most effective and rewarding stretches in terms of fitness, feeling good and losing weight. If you need more information: Here are some good books on stretching.

To be safe while stretching, follow these rules:

1. Do not force yourself. Stretch until you feel tension. If it hurts you are forcing yourself
2. Do not bounce. Move slow and fluid.
3. Breathe normally. Take full breaths during the whole stretch. Do not hold your breathe.

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 Muscle: Back

This stretch primarily stretches the muscles of the back. To perform, sit on the floor with both legs out in front of you and together. Lift one leg and cross it over the other leg at the knee. Twist your body to the side of the bent leg. Fully turn your head. Twist slowly until you feel you back muscles pulling. You should feel a good amount of tension but don’t twist so far cause to cause pain. Hold this position for 20 seconds. Repeat the stretch, but use the opposite side of your body. You may repeat the stretch until you feel limber.

Remember to breathe thought the stretch. If you need more information Here are some good books on stretching.

 

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Muscle: Ham String, Calf

This stretch primarily stretches the ham strings and the calves. That is the back of your legs. To perform, stand upright with your legs together. Let you arms hand to you side. Look down at you toes. Slowly bend over and reach for you toes. Continue to bend until you feel a good amount of tension, but not pain. Hold this position for 20 seconds. Slowly raise you body until you are standing upright. Repeat at lease three times, each time bending slightly more.

Remember to breathe thought the stretch. Do not hold you breathe. Try and keep you legs strait, and do not bounce. If you need more information Here are some good books on stretching.

 

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Muscle: Ham Strings

This stretch is primarily to stretch the ham strings, aka the back of the leg. To perform this stretch, stand strait up. Spread you legs so you knees are lust outside your shoulders. Look down at the line between your feet. Slowly bend over. Continue to bend until you feel a good amount of tension in the back of you legs, but not yet pain. Hold this position for 20 seconds. Slowly raise yourself back up. Repeat this as many times as you like. Each time you should be able to stretch al little more.

Remember to bend slowly and to concentrate on breathing normally. Don’t hold your breath. Do not bounce bounce. If you need more information Here are some good books on stretching.

 

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Muscle: Lats, Obliques, ham string.

This stretch primarily stretches the lats, the Oblique abs, and the hamstrings. That is your back, your side and the back of your leg. To perform this stretch sit on the ground with your legs spread as wide as is comfortable. Sit strait up with good posture. Raise one arm strait up and let the other lay in front of you. Bend slowly toward your foot. Concentrate on feeling a stretch down your back starting at your arm pit and a stretch down your side. Bend until you feel a good amount of tension, but not enough to feel pain. Hold this position for 20 seconds. Slowly straighten back up. Repeat the same movement for you other side.

Be sure to hold good posture thought this stretch. Remember to breathe normally. If you need more information Here are some good books on stretching.

 

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