Patrick Wilson
Stretch
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- Stretching safely. Before stretching, warm up with 5 to 10 minutes of light activity. Better yet, stretch after a workout. Keep stretches gentle and slow.
- Calf stretch. The calf muscle runs along the back of your lower leg. To stretch the calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Hamstring stretch. The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.
- Quadriceps stretch. The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: Stand near a wall or a piece of sturdy exercise equipment for support.
- Before Exercise
- After Exercise
- After Sitting and Before Bed
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Warm muscles tend to perform better than cold muscles. It’s important to include stretching in your warmup routine so you can get your muscles ready for the upcoming activity. Although it’s still a topic of debate, there’s some evidenceTrusted Sourcethat static stretching before exercise can reduce power and strength output in athletes. If you’re t...
Including static stretching after your workout may help reduce muscle sorenessTrusted Sourcecaused by strenuous exercise. It’s a good idea to stretch all parts of your body, with an emphasis on the muscles you used during your workout.
Static stretching activates your parasympathetic nervous system, according to a 2014 studyof 20 young adult males. Your parasympathetic nervous system is responsible for your body’s rest and digestive functions. This may be why many people find stretching before bedhelps them relax and de-stress at the end of the day. Stretching after a period of p...
Learn how to stretch your major muscle groups with dynamic and static stretches. Find out when and why to stretch, and see pictures and instructions for each stretch.
Mar 27, 2024 · Learn how to stretch properly and why it's good for your health and fitness. Find out the different types of stretching, when to do them, and what stretches to try for beginners.
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Nov 18, 2023 · Learn how stretching can improve your range of motion, decrease your risk of injury and enhance your performance in physical activities. Find out the benefits, essentials and tips of stretching safely and effectively.
- Increases your flexibility. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.
- Increases your range of motion. Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
- Improves your performance in physical activities. Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity.
- Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).
Oct 5, 2020 · Learn how to do a daily full-body stretch routine to improve your flexibility, reduce pain, and prevent injuries. Find out how to stretch for hips, runners, and athletes with specific exercises and safety precautions.
. Print & eBook Download. $29.00. Add To Cart. Stretching: Stretches for the whole body to improve flexibility and reduce pain. Stretching is an excellent thing you can do for your health.
