Upper Body Stretching Exercises

UPPRR BODY STRETCHING EXERCISES

It is a good idea to warm up your muscles as part of your exercise routine. Muscles that are not heated properly have a higher risk of injury. This can easily be accomplished with a lightweight, active warmup such as dynamic stretching. However, some people are naturally less flexible than others, so it can take weeks of regular stretching to improve joint mobility. Stretch is recommended to improve flexibility and reduce the risk of injury. Try to hold each stretch for about 30 seconds.

WHEN TO STRETCH

Stretching can be done at any time, but is especially important during a warm-up before activities and a cool-down afterward. Warming up is the process of raising the core body temperature. Warm up can be done by performing some type of aerobic activity using large muscle groups, such as biking or jogging. Stretching is not synonymous with warming up, but it should be included in the warming-up process. During warm-up, dynamic stretching is best suited for a cool-down period after a workout. Whose body cools slowly and comes to a state of rest. People who stretch during this period often experience fewer problems with muscle pain after strenuous activity. work well as part of a cool down.

NECK: BENDERS

Tilt the head to one side towards the shoulder.
Hold for at least 20–30 seconds.
Repeat with each side one or more times.

NECK: ROTATORS

Turn the head slowly to look above the shoulder.
Hold for 20-30 seconds.
Repeat with each side one or more times.

NECK: TRAPEZIUS

You tilt the head to the left. Keeping the arms backwards, use the left hand to pull the right hand up and down the left side.
Hold for 20-30 seconds.
Repeat one or more times with each side.

ARMS: BICEPS

With your arms straight and fingers behind your back, raise your hands towards the ceiling.
Hold for 20-30 seconds.
Repeat one or more times.

ARMS: TRICEPS

Bend your elbow and place the bent arm behind the neck. With the other hand, pull the elbow behind the head.
Hold for 20-30 seconds.
Repeat one or more times.

ARMS: WRIST FLEXORS

Keeping your elbows upright, spread the arm towards the front and keep the palm towards the far side. With the other hand, pull the fingers backwards. Repeat with the other hand.
Hold for 20-30 seconds.
Repeat one or more times.

ARMS: Wrist Flexion

Keeping your elbows straight, spread the wrist slowly.
Hold for 20-30 seconds.
Repeat one or more times.

SHOULDERS: DELTOID / RHOMBOIDS

With your left hand, pull the right hand across the chest. Remove head from pull. Repeat with the other hand.
Hold for 20-30 seconds.
Repeat one or more times.

CORE: OBLIQUE/INTERCOSTALS

Stand with your hands upward and palms together. Fold the body to the side. Lateral change.
Hold for 20-30 seconds.
Repeat one or more times.

CHEST: PECS

Hold both sides of the room door one inch below shoulder height. Bend forward until you feel a chest strain. Keep the back straight and keep the feet shoulder-width apart.
Hold for 20-30 seconds.
Repeat one or more times.

BREATHING DURING STRETCHING

Proper breathing is important for a successful stretch. Many people make the mistake of stopping their breath while stretching, but normal breathing relaxes blood flow throughout the body and helps to mechanically remove lactic acid and other byproducts of exercise.

BENEFITS OF STRETCHING

Enhanced physical fitness.
Increased mental and physical relaxation.
Reduced risk of injury to joints, muscles, and tendons.
Reduced muscular soreness.
Reduced muscular tension.
Improved performance.

Pay Attention !

It was designed as a guide to help you start a safe and effective stretching program. Stretching and flexibility training guidelines, and stretches you can do. We recommend that you read the stretching and flexibility training guidelines before performing any stretches. We hope you enjoy the results you get from the regular practice of your stretching program. If you have any questions, please contact India-Sportmart:

« Previous Next »

Comments

Read other -

Arjuna award for cricket - list of award winners cricketer

List Of Arjuna Award Recipients For Cricket | India-Sportmart List Of Arjuna Award Recipients For Cricket... Arjuna Award is given as a sports honor in India for outstanding performance in sports and games. Arjuna Award for Cricket in India It is given by the Ministry of Youth Affairs and Sports for outstanding achievements in the field of cricket at the international level. It is India's second highest sports honor after Rajiv Gandhi Khel Ratna. The four awards conferred in cricket are Rajiv Gandhi Khel Ratna, Arjuna Award, Dhyan Chand Award and Dronacharya Award. First presented in the year 1961, the award is for the performance of a sportsperson over the last four years with "leadership qualities, good performance, sportsmanship and spirit of discipline". Over the years, there have been many changes in the criteria used for awarding. As per the latest amendment in 2018, the award is given only to the disciplines involved in the events of Ol

Kho Kho Game Ground Measurements

Kho Kho Game Ground Measurements | India Sportmart Kho Kho ground measurements and technical details... The game is based on the natural principles of the physical that emphasizes the development of play and promotes healthy fighting spirit among the youth. In this game there is not only running with speed but a natural tendency for the player to chase. To chase to catch the opposition player. Chasing for 9 minutes on a stretch, this heart demands stiffness, endurance. In turn the physically fit youth enjoy it and the spectators watching enjoy the thrill. To their satisfaction, this game can be played on any surface. Kho-kho is compatible with open field games. It is played on the ground or on the ground or synthetic ground. Kho-kho game is played in two innings. A team consists of 15 players. Of which 12 players are nominated for a match and only 9 are taken to the actual game initially. Each team has to chase and defend 9 times every minute. The ma

How to do Gorakshasana-गोरक्षासन

How to do Gorakshasana-गोरक्षासन Gorakshasana | गोरक्षासन गोरक्षासन (Gorakshasana) बहुत ही आसान मुद्रा होती है, और इसके कई प्रकार के लाभ भी होते है। यह आसन बैठ कर किये जाने वाले आसनों में से एक होता है। इस आसन में महागुरु गोरक्षनाथ (गोरखनाथ) साधना किया करते थे इसलिये इसे “गोरक्षासन’ कहते हैं। गोरक्षासन को करने से पाचन क्रिया मजबूत होती है, साथ ही पेट से जुड़ी समस्याएं भी दूर हो जाती है। गोरक्षासन को करने से बुद्धि तीक्ष्ण होती है, और स्मरण शक्ति का भी विकास होता है। स्वप्नदोष, गर्दन की दुर्बलता, अनिद्रा, दमा जैसी समस्याओं का निदान होता है। शरीर शुद्धिकरन में अपना योगदान देता है। शरीर में स्नायु के शक्ति के लिए यह आसन लाभकारी है। साथ ही इस आसन को प्रतिदिन करने से शरीर भी पतला होता है। गोरक्षासन को करने की विधि | Method of performing Gorakshasana सर्वप्रथम आप जमीन पर बैठकर पांव सामने की ओर फैलाएं। ध्यान रखे की आपकी पीठ सीधी होनी चाहिए। पांवों को घुटनों से मोड़ें और अब दोनों पैरों की एडि़यां एक साथ ले आएं। इसके बाद अपने शरीर को थोड़ा ऊपर उठाकर एड़ियों प

Main Tournaments of Kho-Kho - kho-kho competitions

Important Kho Kho Tournaments | India Sport-mart Important Kho Kho Tournaments... kho-kho competitions Kho-Kho is one of the most popular traditional games in India. It is played by teams of twelve players, nine of whom enter the field, trying to avoid being touched by members of the opposing team. The game originated in Maharashtra. Kho-Kho tournament in sports form is very cheap and fun. This game is one of the favorite game among villagers. Urban students have started liking this game because of its unique style and fun part. State level governments and national government have started many tournaments. State level tournaments are held between different districts. The Government of India soon realized and took steps to recognize the sport at the national level. The central government promoted the sport by organizing various types of kho-kho tournaments. Different Kho Kho Tournaments : National Kho-Kho Championship. Nehru Gold Cup. Federation Cup.

Gyan Mudra increases the intelligence of the practitioner

ज्ञान मुद्रा का अभ्यास करने से साधक की बुद्धि बढ़ती है Gyan Mudra | ज्ञान मुद्रा ज्ञान मुद्रा का अभ्यास करने से साधक की बुद्धि बढ़ती है! Practicing the Gyan Mudra increases the intelligence of the practitioner ज्ञान मुद्रा ध्यान के दौरान मन को एकाग्र करने के लिए किया जाने वाला योग हाथ का इशारा है। यह योग मुद्रा हाथ की मुद्राओं में सबसे लोकप्रिय मुद्रा है। इसे 'ज्ञान की मुद्रा' के रूप में भी जाना जाता है क्योंकि वास्तविक ज्ञान तभी आता है जब मन स्थिर और केंद्रित होता है। यह सभी प्रकार की साधनाओं जैसे ध्यान, पूजा, उपचार, नृत्य आदि में व्यापक रूप से उपयोग किया जाता है। "ज्ञान" शब्द का संस्कृत अर्थ सर्वोच्च ज्ञान है। इसे "ज्ञान की मुद्रा" के रूप में भी जाना जाता है, इस मुद्रा का अभ्यास मस्तिष्क को बढ़ाता है, एकाग्रता में सुधार करता है, ध्यान (ध्यान) और ज्ञान बढ़ाता है। ज्ञान मुद्रा के नाम | Names of Gyan Mudra वायु-वर्धन मुद्रा। ज्ञान मुद्रा। ध्यान मुद्रा। ज्ञान मुद्रा के चिकित्सीय उपयोग | Therapeutic Uses of Gyan Mu

Recipient list of Eklavya Award since 1993 - Eklavya Award

Recipient list of Eklavya Award since 1993 - Eklavya Award Eklavya Award (Karnataka) Eklavya Award which is given by the Government of Karnataka for outstanding performance in sports. It is an honorary sports award given by the Government of Karnataka to sports personalities of the country. It was started in the year 1993, to honor sports persons who are 19 years of age or less. The award is conferred by "The Indian Metals Public Charitable Trust (IMPaCT)" of the IMFA Group. Eklavya Award Recipient List Year Awarded Name Sports 2021 Raghavendra P Para-athletics 2021 Chethan B Athletics 2021 Shikha Gautam Badminton 2021 Manoj BM Basketball 2021 Keerti Rangaswamy Cycling 2021 Aditri Vikrant Patil Fencing 2021 Amrut Mudrabet Gymnastics 2021 Sheshegowda BM Hockey 2021 Reshma Murari Lawn Tennis 2021 HS Sakshat Netball 2021 Suraj Sanju An

Yoga Asanas\Reduce belly and thigh fat with 3 Yoga Asanas

योगासन से पेट और जांघ की चर्बी कम करें, साथ ही इन के नियमित अभ्यास से चेहरे पर निखार लाये पेट और जांघों की चर्बी कम करें तीन योगासन से... तीन योगासन से पेट और जांघ की चर्बी कम करें, साथ ही इन के नियमित अभ्यास से चेहरे पर निखार लाये! आज के समय में मनुष्य ने जिन तरीकों से अपने कामों को आसान बनाने के लिए तकनीक का विकास किया है इसका सबसे बड़ा कारण हूआ कि हम शारीरिक श्रम उतना नहीं करते, जितना कि हमारे द्वारा खाए गए खाने के बाद किया जाना चाहिए। नवीनतम तकनीक के वजह से रोजमर्रा के काम में शारीरिक श्रम की जरूरत कम होने से इंसान को सेहत से जुड़ी कई परेशानियों का सामना करना पड़ रहा है। मोटापा भी इन्हीं परेशानियों में से एक है। मोटापा केवल सौंदर्य की दृष्टि से ही नहीं बल्कि स्वास्थ्य के लिए भी नुकसानदायक है। हालांकि कुछ योगासनों के नियमित अभ्यास से आप अपने को फिट रखते हुए सौंदर्य में निखार ला सकते हैं। आइए जानते हैं इन योगासनों के बारे में... नौकासन (Naukasana or Boat Pose): योग के कई आसनों में से नौकासन भी एक फायदेमंद आसन है। इस आसन को करने की विधि

Fastest To 10000 Test Runs - TEST CRICKET RECORDS

fastest to reach 10000 test runs Fastest To Reach 10000 Test Runs... Scoring more than 10,000 runs in Test cricket is considered a significant achievement. In 1987, Sunil Gavaskar became the first player to cross the 10,000-run mark in Tests during a match against Pakistan. As of June 2022, fourteen players—out of seven teams that are full members of the International Cricket Council (ICC)—have scored 10,000 runs in Tests. Among them Sachin Tendulkar, Rahul Dravid and Sunil Gavaskar are three Indians and three are from Australia, while two are from England, Sri Lanka and West Indies. Rest of Pakistan and South Africa make one player each. Who has scored 10,000 runs in test cricket. Fastest To Reach 10000 Test Runs Pos Player Team Mat Inn Time 1 BC Lara West Indies 111 195 13y 250d 2 Sachin Tendulkar India 122 195 15y 121d 3 KC Sangakkara Sri Lanka 115 195 12y 159d 4 RT Ponting Australia 118 19

List of fastest 20 player to reach 50 ODI wickets - BOWLING RECORDS ODI

List of fastest 20 player to reach 50 ODI wickets In cricket, bowlers have always been a game-changer in any format of the game. Here is the list of top 20 bowlers to reach 50 wickets in ODIs. Ajanta Mendis is at the top position followed by Sandeep Lamichhane of Nepal. Others in the list are India's Ajit Agarkar, Shane Warne and Matt Henry. Related Posts: Fastest 500 ODI Wickets | Fastest 300 ODI Wickets | Fastest 400 ODI Wickets | Fastest 100 ODI Wickets | Fastest 200 ODI wickets Fastest To Reach 50 ODI Wickets Pos Player Country Matches Time 1 Ajantha Mendis Sri Lanka 19 0y 277d 2 Sandeep Lamichhane NEPAL 22 3y 237d 3 Ajit Agarkar India 23 0y 182d 4 Mitchell McClenaghan New Zealand 23 1y 278d 5 Dennis Lillee Australia 24 8y 116d 6 Hasan Ali Pakistan 24 1y 61d 7 Kuldeep Yadav India 24 1y 87d 8 Shane Warne Australia 25 1y 173d 9 Matt Henry New Zealand 25 2y 8d 10 BJ McCarthy Ireland 25 2y 323d 11 Shaheen Shah Afridi Pakistan 25 2y 198d 12 Zahoo

All the games in the world

Search This Blog