Use These 12 Effective Stretches For Each Part Of Your

Use these 12 effective stretches for each part of your body.

by Men's Reporter Team

Looking for the best shoulder stretches or a full-body stretching program?Flexibility is key to staying healthy, but it varies from person to person and from joint to joint. This includes all components of the musculoskeletal system, including connective tissue, that influence the range of motion around a particular joint. Stay supple and flexible with 12 effective stretches for every part of your body, paired with a foam roller perfect for workout recovery.

At its simplest, flexibility refers to the total range of motion of a joint or group of joints. The goal of any stretching program, including this one, is to optimize joint mobility while maintaining joint stability. However, extreme ranges of motion around the joints should be avoided as this may pose a risk of injury.

Stretching has been shown to have the following benefits:

Increased functional range of motion Reduced risk of lower back pain through improved posture Reduced incidence and severity of injuries Delayed onset of muscle fatigue, contributing to improved sports performance Improved mental health

static stretching

It’s helpful to know the difference between dynamic and static stretching. Static stretching is the most common technique, gently moving the muscle towards its final position in order to slowly lengthen it, and then moving it gently towards its final position, then at a point of gentle tension of 15 degrees, depending on whether you want to simply maintain or improve flexibility. Hold for ~30 seconds. .

You can do this using your own body weight and gravity, or you can practice it with the help of a partner (known as passive stretching).

Warning: Never statically stretch cold muscles. Doing so can actually stiffen the problem area and potentially lead to injury. Save these effective stretches for after your workout, when your blood is flowing and your muscles are in a better condition for stretching.

3 static stretches for each part of your body

triceps stretch

Extend one arm behind your shoulder and place your palm on top of your spine. Apply pressure to the back of your elbow with your other hand, helping your palm move down and stretching the back of your arm.

oblique muscle stretch

Oblique muscle stretch demonstration

Spread your legs and bend your knees to create a stable base. Raise one arm high and place the other arm on the opposite thigh, supporting the weight of your upper body as you lean to the side and lengthen your waist.

adductor muscle stretching

adductor muscle stretching

In a sitting position, spread your legs as far apart as is comfortable. Next, shift your weight forward on your sit bones and place your hands in front of you. But instead of rounding your shoulders, keep your chest open. Try to maintain a long spine while relaxing. Bring your hands forward and target the inner thighs

dynamic stretch

These effective stretches include gently moving your limbs through a comfortable range of motion. This movement is usually repeated with the aim of gradually increasing the range.

The key here is control, and the movements should never be excessive. Dynamic stretching is a great warm-up.

3 dynamic stretches perfect for each part of your body

arm swing

Arm swings - stretching any part of the body

Extend your arms without locking your elbows and pivot forward and backward, moving in each direction simultaneously to improve coordination.

Torsion of the torso

Torsion of the torso

With your feet hip-width apart, knees slightly bent, rotate from your hips and use your arms to create momentum. Turn your back foot in and lift your heel as you rotate to avoid potentially harmful torque on your knees.

hamstring curl

Hamstring curls - stretches for any part of the body

From a wide stance, shift your weight from side to side and at the same time bend one knee and lift your heel toward your butt. Keep your core upright and push your hips forward to engage your quadriceps at the front of your thighs. I feel it stretching

ballistic stretch

This is a method that uses momentum to increase the range of motion of your joints. Unlike the previous method, it relies on more force and is identified by a bouncing movement.

3 ballistic stretches perfect for each part of your body

open your arms

arm widening exercise

In a continuous motion, cross your arms in front of you at chest height and swing them out to the sides and back to stretch the front of your chest and shoulders. Aim for smooth, natural movements rather than forced movements.

toe touch

toe touch stretch

Stand with your feet hip-width apart and keep your legs straight but without locking your knees Hinge at your hips to lower your chest toward your thighs and slowly hop, reaching for your toes instead of your heels. Try to shift your weight toward the balls of your feet to optimize the stretch in your hamstrings and lower back.

swing of legs

Leg swings stretch every part of your body

Stand with one leg crossed in front of the other, with your knees slightly bent for balance and your torso upright. Next, swing your back leg sideways to a comfortable height to stretch the adductor muscles on the inside of your thigh.

Proprioceptive neuromuscular facilitation

These stretches utilize your body’s nervous system to help lengthen your muscles. A technique called contract relaxation agonism uses a combination of three sensory responses.

First, slowly stretch the target muscle and hold the position while contracting for about 6 seconds without moving the muscle.

The opposing muscle group then contracts stronger, causing the targeted muscle to relax further and stretch more significantly.

Proprioceptive neuromuscular facilitation has been shown to be the best stretching method for improving flexibility.

3 Proprioceptive Neuromuscular Stretches for Each Part of Your Body

pectoral muscle

chest muscle exercise on bench

Stand against a wall or lean forward on a flat surface and hold your arms outstretched until you feel a stretch in your chest. Next, contract your chest muscles hard and press them against a hard surface, then relax. Contract the muscles in your upper back and back shoulders for a few seconds. Then, ease up and go deeper into the stretch

hamstrings

Hamstring Stretch - Stretching any part of the body

Lift one leg and place your heel on a flat, stable surface. Keeping your head up, tilt your chest toward your legs and hold as you feel a stretch in the backs of your thighs. Now try pressing down just as hard with your heels. Apply pressure on a flat surface, then relax. Switch your focus to the front of your thighs and tighten your quadriceps for a few seconds. Then relax and lower your chest again to deepen the stretch.

quadriceps femoris

Quadriceps exercise demonstration

Step your feet apart, bend your knees, and place one knee on the floor. If necessary, use your hands or a towel to pull your heels back and stretch the front thighs. Hold the legs in place. Use your front thigh muscles to push into your hand or towel, as if you are trying to stretch your legs. However, try not to move it. Follow this up by tightening your hamstrings and aiming to bring your heels toward your butt. Then, use your hands or a towel to move closer together to strengthen the quadriceps stretch.

Access the TRUCONNECT by TV.FIT app today and increase your flexibility through innovative programs spanning Pilates, yoga, meditation, and more.

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