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:
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