Stretching

 

Stretching

Stretching is one of the most important aspects of keeping fit.
You can Stretch anytime and, pretty much, anywhere, and it is one of the very best ways to start your day. Follow these steps to do it safely and effectively.
What is 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, range of motion, increased blood flow to the muscles and decreases risk of activity related injury.
Stretching Safely is Key!
Always warm up before your stretching routine, some easy calisthenics, jogging in place or a walk around the block.
Focus on the major muscle groups (see illustrations)
Stretching is not bouncing, stretching is a slow, continuous lengthening of the muscle group you are focusing on.
You are stretching to loosen the muscle group, you will feel the tension, but you do not want to feel pain. We trust you know the difference.
Keep up on your stretching, make it a habit. As you get used to your stretches continue to extend yourself to stretch each muscle group a little further each week.

 

Stretching: Stretching the Abdominals

 

To begin Stretching the Abdominals lie flat on your workout mat or other comfortable surface, arms fully extended and toes pointed directly behind you.

Then with palms flat on the floor, fingers pointed forward, slowly arch your back bringing one hand toward your body and placing it firmly on the floor, then with the other hand with fingertips at about where the base of the other hands palm is, place it firmly on the floor. Continue by alternating hands until you feel a good stretch in the abdominals and the external obliques.

DO NOT over-arch your back! The focus is on stretching the abdominals, midsection of your torso.

Caution: This is not a stretching exercise to be done if you have any type of medical condition to your back and/or lumbar region. Consult your medical professional for exercises if you have any type of back condition.

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Once you have raised yourself to a comfortable stretching position, with hands firmly planted on the floor, breath slowly and deeply for a count of 10, one good inhale, feel the stretch, then slowly exhale. Proceed to lower yourself to your starting position by placing one hand then the other firmly on the floor in the reverse manner as you raised yourself, one hand after the other, to a lying position. Repeat 5 to 10 times, and then relax your torso for at least 30 seconds.

Advanced Stretching the Abdominals:

 

After you have been doing this stretching exercise for a couple weeks, you may add the slight, and slight means an inch or two, of rotating the shoulder one way, holding for count of ten as above, then the other to feel additional stretching in the external obliques.

Important:  Maintain your focus, feel the stretch in the abdominals, that is the only portion of your body you want to be stretching at this time.

As your abdominals are worked and stretched throughout the day, and in most every sport, this is an excellent stretch to start your day and any exercise session with.

Stretching the Abdominals muscles stretched:

  Primarily, the upper and lower abdominals, and the external obliques

Benefits of Stretching the Abdominals

    Helps strengthen and tighten the abdominal muscles group
    Assists in abdominal flexibility
    The strengthening of the abdominals will give you better overall balance
    Warms up your abdominal muscles prior to exercises
    Stretches and loosens abdominals post exercises