Stretching Stretches To Increase Flexibility, Relieve Pain, Avoid Injury & Move Better

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Stretching Stretches to Increase Flexibility, Relieve Pain, Avoid Injury & Move Better

By Sarah Fredendell

Table of Contents Introduction Chapter 1 – The Benefits of Stretching Chapter 2 – General Guidelines for Proper Stretching Chapter 3 – Upper Body Stretching Exercises Chapter 4 – Core and Lower Back Stretching Exercises Chapter 5 – Lower Body Stretching Exercises: Hips and Buttocks Chapter 6 – Lower Body Stretching Exercises: Thighs Chapter 7 – Lower Body Stretching Exercises: Calves to Shins Bonus Chapter – Easy Stretching Exercises for Desk-Job Workers Conclusion

Copyright By Sarah Fredendell Copyright © 2016 All rights reserved. This book or any portion thereof including images may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.

Introduction Stretching plays a crucial role in not only fitness, but in your overall health. No matter who you are – a professional athlete, an on-the-go businessman, a young student, or a stay-at-home parent – you need to stretch. Spending even just five minutes of your day to do some basic stretching exercises will make a world of a difference on your physical and mental wellbeing. On the other hand, not stretching at all will make you a lot more susceptible to injury and stress. If you want to know more about stretching, such as how to do it properly, for how long you should stretch your muscles, which muscles to stretch, and so on, then this book is definitely for you! This book is organized in such a way that you will be able to properly stretch all of your major muscle groups like a pro – even if you have never tried stretching your whole life! The first two chapters are all about letting you understand more about stretching, its benefits, and the basic techniques and guidelines. The remaining chapters are filled with step-by-step instructions on how to target your upper body, core, and lower body muscles. By the end of this book, you can bet on becoming more passionate and motivated to start stretching every single day. Maybe you will even want to do stretches in the morning and at night. So go ahead and get started right now!

Chapter 1 – The Benefits of Stretching Here’s the thing: we all need to stretch every now and then. The body needs it so much that you could even feel a sense of relaxation and contentment after a stretch. Heck, you could even see the satisfaction in a dog or cat’s face when it stretches. And we know that, for some reason, stretching is good for us. But why? Probably the main reason why we stretch – even if we are not always aware of doing so – is to help loosen up tightened muscles. Stretching as soon as you wake up in the morning, for instance, helps to make the muscles more limber after hours of being on a certain sleeping position. Likewise, a few stretches after carrying a heavy bag helps to ease the discomfort caused by the bag’s weight. But what happens if we forget to stretch? The typical lifestyle of modern-day folks can be described as fast-paced and hardwired, but terribly sedentary. We are too fixated on the screen in front of us that we tend to forget to give your bodies a break from maintaining this rigid posture for long periods of time. This leads to long-term damage on your muscles as well as your skeletal alignment. Keep in mind that as we age, the muscles naturally shorten and become tighter. In time, the range of motion in the joints becomes greatly limited and what used to be easy everyday activities become more arduous to do. But, if we make the conscious effort to incorporate stretching exercises into our everyday routine, we are more likely to extend (no pun intended) the capabilities of our bodies.

So what are the most important benefits of stretching? You will find the answers listed below:

You become more flexible and resistant to injuries.

Flexibility is the quality of the body in terms of its ability to bend without breaking. As you stretch your muscles regularly, they become more adapted to the range of motions that you subject them to. When that happens, you are more likely to perform well in physical activities and at the same time, become less likely to experience discomfort as you work your muscles. This is because stretching minimizes the strain in the joints and sprain in the muscles since they have already been conditioned by the exercises.

You are less likely to experience sore muscles after a workout. Whatever strenuous physical activity you engage in on a regular basis, your chances of experiencing delayed onset muscle soreness (or DOMS, for short) after it will be significantly reduced when you regularly stretch. DOMS occurs when the muscles develop microscopic tears in their fibers after they have undergone new, unfamiliar movements. However, when the muscles are trained to be more elastic through stretching, they are much less likely to get these tears.

Your mind becomes more relaxed and calmer. Aside from benefiting your body, stretching can also benefit your mind. Unlike most other exercises such as lifting and cardio, stretching is more of a slow, calm and relaxing exercise. It enables you to relax the muscles and to follow slow, methodical movements. Also, you will notice that you will only have to focus on your breathing and the muscles you are stretching during each exercise.

As you practice stretching exercises regularly, you will be able to discover even more benefits for yourself. One of the most common responses of those who have been doing stretching exercises for a while is that they have noticed that they tend to feel less stressed throughout the day. It may be that the physiological discomfort they experience has been reduced. It may also be that the mental strain they usually experienced has lowered. However you will respond to regularly engaging in stretching exercises, it is certain that your overall quality of life will improve. But, before you begin learning the different stretching exercises, it is important to first know about the right techniques to ensure that you will do them all effectively. You will find such information in Chapter 2.

Chapter 2 – General Guidelines for Proper Stretching Stretching is a completely personal experience. You can do it on your own, in a class or with a trainer, but all the same, the great feeling of relief during and after a stretch is completely yours to enjoy. If you are to do stretching exercises on your own, you must first make sure that you get your doctor’s approval, especially if you have a medical condition. For instance, those who have osteoporosis, arthritis, or have just recovered from an injury should not engage in any form of flexibility exercise without their doctor’s consent. By consulting a medical professional, you will be able to gauge your limits and make adjustments to the exercises based on his or her advice.

Things to Remember Before Stretching Once you are ready to start stretching, you can go ahead and map out a plan that will help you build the habit. To do that, there are a few details that you should keep in mind, and these are: When to start stretching. The easiest answer to that might be “anytime,” but most fitness experts would recommend that you do so as soon as you wake up in the morning and/or right before you go to bed at night. However, before you stretch, you should first warm up your muscles. This means that you should do at least 5 minutes of light cardio to boost your circulation and improve your muscles’ ability to become more flexible. Light cardio can be as simple as 5 minutes of jumping jacks, jogging, or even walking.

How often you should do stretching exercises. You can stretch each muscle at least once per day to help boost its flexibility. Once you can sense that the stretching exercise has become too easy, you can increase it to two or even three times per day. The least number of times you should engage in stretching exercises is three days per week. However, doing so even just once a week is still a hundred percent more than not engaging in it at all. How long you should hold a stretch. This is probably one of the most common questions asked by those who choose to exercise at home. So here is the answer to that: 30 seconds or more. At least, that is what the experts say. According to them, if you did not hold the stretch for at least 30 seconds, your muscles would not be given enough time to lengthen and conform to the stretch. How it should feel when you hold a stretch. Whenever you stretch a particular muscle, it should only feel just a little bit uncomfortable. This slight discomfort is a sign that lets you know you have reached your muscle’s threshold of resistance. Continue to practice stretching that muscle until this feeling of discomfort goes away. Once it does, you can then gradually increase the stretch. Hopefully, many of your questions regarding the proper way to perform stretching exercises have been answered. By applying these, you will be able to get the most out of your efforts.

Techniques for Effective Stretching Everything from the environment and the clothes you wear to the proper form you execute play a role on the quality of each stretch. To get the most out of each stretching session that you will have, make sure to apply all of these essential techniques:

Empty your space. Make sure that you will be able extend your entire body to its fullest capacity in the area. You can temporarily move all the furniture aside for the session itself, if you are to do it in a small apartment. Slightly increase the room temperature. Ideally, the room should be warm but still comfortable enough. Warm temperature will allow your muscles to cooperate more readily during the stretches. Wear comfortable, stretchable clothes. It would be very uncomfortable to stretch when your own sleeves or pant legs keep you from reaching your limits. Wear comfortably loose shorts and a shirt or, better yet, tights and a tank top. Warm up before the stretching session. As mentioned earlier, it is important to do at least 5 minutes of warm-up. This will help elevate your body temperature slightly and make your muscles just a bit more limber. Focus on quality, not quantity. You must move slowly throughout the exercise. A single yet deliberate rep of a particular stretching exercise will do your target muscle a lot more good than several hurried reps. Do not hold your breath. It is easy to forget to breathe while focusing on stretching, that is why this technique is here to remind you that. Keep your breathing rhythmic so that your mind will not struggle to switch its focus between it and your stretch during the session. Now, you are ready to do some stretching exercises!

Chapter 3 – Upper Body Stretching Exercises The muscles in the upper body that experience the most strain are the neck, shoulders, and upper back. Sometimes even the arms and chest also experience some type of strain, especially when you tend to carry things around with you most of the time. Fortunately, stretching these muscles is not so hard and you will find the steps on how to do them in this chapter. Prior to stretching your upper body muscles, it is important to familiarize yourself with the different muscles you will be working with. You do not have to act like a medical student though, because you do not have to memorize their complicated names. However, you should be highly conscious of the movements of these muscles as you stretch them. It helps to close your eyes and visualize in your mind’s eye the movement of the muscle as you stretch it. Of course, you will still find it useful to read up on the muscles that you are about to stretch. A simple description of each of them is provided along with the steps for each exercise.

The Sidelong Head Tilt This exercise helps stretch the anterior, middle and posterior scalene muscles, or the muscles found on the side of the neck. Remember to bring the shoulder blades down as you perform the tilt so that you can maximize each stretch. Posture: Sitting or Standing Here are the steps: Step 1: Breathe in deeply and at the same time, bring up the shoulders to the ears. Make sure to keep the arms hanging at the sides of your body. Step 2: Breathe out and bring the shoulders down. Hold the shoulder blades down and in place. Step 3: Slowly tilt the head to the right side by bringing your right ear down to the right shoulder. Take care not to bring the left shoulder up as you do so. Step 4: Hold the stretch for up to 30 seconds, breathing in and out deeply as you do. After 30 seconds, bring the head back upright. Step 5: Breathe in deeply once more as you bring the shoulders up, then breathe out as you bring them down. Step 5: Slowly tilt the head to the left side by bringing your left ear down to the left shoulder. Take care not to bring the right shoulder up as you do so.

The Neck Rotation In this exercise, you are stretching your sternocleidomastoid, or any of the two thick muscles that connect your head and neck down to your ribs and shoulders. Posture: Sitting or Standing Here are the steps: Step 1: Breathe in deeply as you lift your chest, bring your shoulders down, and tighten your abdominal muscles. Step 2: Breathe out as you carefully turn your head to the left. Look at something that is approximately 3 feet away from you while you hold the stretch for five counts. Step 3: Breathe in as you slowly bring your head back to the front. Step 4: Breathe out as you turn your head to the left once more. Look at something that is approximately 5 feet away from you while you hold the stretch for five counts. Do not forget to breathe as you hold. Step 5: Breathe in as you slowly bring your head back to the front once again. Step 6: Repeat the same steps, but this time turn your head to the right.

The Middle Shoulder Stretch This exercise will stretch your deltoid muscle, which is a big triangular muscle that covers your shoulder joint and is partly responsible for flexing, extending, and rotating your arm. It is an important muscle to stretch because if it is tense, you will constantly suffer from shoulder tightness. Posture: Sitting, Standing, or Lying Down Here are the steps: Step 1: Tighten the abdominal muscles. Step 2: Bring your arms up across the chest with the left arm hooked under the right arm.

Figure 1 Step 2 of The Middle Shoulder Stretch http://workoutlabs.com/wpcontent/uploads/watermarked/Shoulder_Stretch_F_WorkoutLabs.png

Step 3: Carefully bring the right shoulder down to let it become even with the left shoulder. Step 4: Breathe in deeply, then breathe out as you pull your right arm closer to your body using your left arm. Hold the stretch for at least 30 seconds. Do not forget to breathe in and out throughout the hold. Step 5: Repeat the same steps but this time with the left arm.

The Shoulder Rotation This exercise stretches the rotator cuff, which consists of the muscles and tendons that connect the arm to the shoulder joint. And, at the same time, it stretches the front section of the deltoid, also called the anterior deltoid. You will need a towel to perform this stretch. Posture: Standing Here are the steps: Step 1: Stand up as straight as you can, with the feet parallel to the hip. Step 2: Hold each end of the towel with your palms facing down and placed in front of your thighs. Step 3: Breathe in and at the same time, straighten out the arms and raise them above your head, still holding the ends of the towel. Step 4: Breathe out and bring your arms behind the head, but make sure to keep the spine straight. Step 5: Hold the stretch for at least 30 seconds. Do not forget to breathe in and out deeply as you hold. Ensure that the arms are kept symmetrical as well.

Latis Stretch This particular exercise is meant to work your latissimus dorsi, or the broad, flat muscle found on either side of your back. It is directly attached to the arm, which means that the arms need to be stretched out in order to affect it. By stretching this muscle regularly, you reduce the risk of experiencing chronic back pain. Posture: On hands and knees Here are the steps: Step 1: Go down on your hands and knees on an exercise mat or cushion on the ground. Breathe in deeply. Step 2: Breathe out slowly as you reach the arms out straight forward and, at the same time, bring your chest down toward the ground. Make sure to keep the hips higher than the shoulders. Step 3: Breathe in deeply, then breathe out. As you do so, bring the shoulders and arms toward the right side as far as you possibly can. Take care not to move the hips. Step 4: Hold the position for 30 seconds, making sure to breathe in and out deeply as you do. After 30 seconds, revert to the center. Step 5: Repeat the same steps, but this time stretch to the left.

Seated Scoop Stretch The rhomboids are the small muscles found in the upper back and are responsible for moving the shoulder blades. These muscles play a key role in good posture, so stretch them regularly with this exercise. Posture: Sitting Here are the steps: Step 1: Sit on an exercise mat on the ground with both legs in front and knees bent slightly. Place your hands behind the knees. Step 2: Breathe in deeply as you slowly lean forward until your chest is close to or resting on your thighs. Step 3: Breathe out as you gently round your back and pull your upper body away from the knees, but continue to hold tight against the back of your knees. Feel the shoulder blades move apart as you do. Step 4: Hold the stretch for 30 seconds. Do not forget to breathe in and out deeply.

The Kneeling Chest Stretch The muscles in the chest are called the pectoralis, and they help support the shoulders and upper back muscles for good posture. Failing to stretch them would result in tight and short back muscles. But, by following this exercise, you can avoid that and at the same time lengthen the chest and shoulder muscles as well as improve the range of motion of your shoulder joints. Posture: Kneeling Here are the steps: Step 1: Get a sturdy chair and place it in front of you. Place a mat or cushion before it, or put it in a room with a carpeted floor. Step 2: Kneel on the ground (or on the mat or cushion), then cross your forearms and place them on the seat. Step 3: Breathe in deeply, then breathe out and at the same time, lower your head and chest until it is parallel to or, better yet, it reaches below the seat of the chair. You should notice the stretch in the upper chest and shoulders. Step 4: Hold the position for 30 seconds. Continue to breathe in and out deeply as you gradually lower your chest as far down as you possibly can.

The Triceps Stretch The triceps brachii is the large muscle found at the back of your upper arm. This exercise helps lengthen it and make it more flexible and it feels good before and after doing push-ups. Posture: Sitting or Standing Here are the steps: Step 1: Bring your right arm up above your head, then bend it at the elbow to let your hand reach down your back. Try to make your elbow point up to the sky. Step 2: Support the right elbow by placing your left hand on it and gently pushing it back to stretch the triceps. Breathe in and out throughout the process. Step 3: Hold the position for 30 seconds, making sure to breathe in and out deeply as you do. Take care not to arch the back. Step 4: Repeat the steps with the left arm.

Figure 2. The Seated Triceps Stretch http://i51.tinypic.com/oho1sz.jpg

The Biceps Stretch This is a simple stretching exercise for biceps brachiis, or the large muscle in your upper arms. This muscle is responsible for turning the hand and for flexing the forearm and entire arm. If you do biceps curls regularly, then this is the perfect post-workout stretch. Posture: Standing Here are the steps: Step 1: Stand up straight and place both feet apart until they are parallel with the shoulders. Extend your arms to each side and parallel to the shoulders, with the palms facing forward. Step 2: Breathe in deeply. Then breathe out and at the same time rotate the thumbs down until the palms are facing backward. Keep the chest up and the shoulders down. Step 3: Hold this pose for 30 seconds, breathing in and out deeply as you do. Take care not to let your head lean forward.

Wrist Stretches The muscles in the wrists are actually powerful, but often they are neglected in terms of stretching. Due to their being used in repetitive movements, they often suffer from conditions such as the carpal tunnel syndrome. Keep in mind that this is a preventive exercise for such conditions. If you have already been diagnosed with it, then you need to follow your therapist’s instructions and avoid this exercise. Posture: On hands and knees Here are the steps: Step 1: Go down on your hands and knees on an exercise mat or cushion on the ground. Distribute your weight on your knees. Step 2: Carefully turn the right wrist until the fingers are pointing to your knees and your right palm is facing the floor. Step 3: Breathe in deeply, then breathe out and, at the same time, carefully bring your right palm down onto the ground while bringing your hips down to your heels. Step 4: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the hold. Step 5: Carefully come out of the stretch, then lift your right hand up. Turn the right wrist so that, this time, the back of the hand is facing the floor while the fingers are still pointing toward the knees. Step 6: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the hold. Then, release. Step 7: Repeat the same steps, but this time do it with the left wrist.

Chapter 4 – Core and Lower Back Stretching Exercises If you have ever had at least one training session with a professional trainer, you might already be familiar with the concept of the “core muscles,” which consists of the abdominal, back, hip, and chest muscles. The core serves as your “powerhouse” because it is the main group of muscles that enable you to make any sort of movement. People often focus on strengthening the core, but sometimes they forget to stretch it. In this chapter, you will learn how to stretch the different muscles of the core.

The Wood Chopper Stretch You guessed it, the movement of this stretch is similar to the act of chopping wood. It may be one of the most challenging dynamic stretches because it is almost a total body workout in itself. Specifically, it targets the abs, back, chest, and buttocks. Posture: Standing Here are the steps: Step 1: Stand up straight and place both feet apart until they are parallel with the hips. Keep the arms hanging at your sides. Step 2: Slightly bend your knees, then twist your torso to the left by lifting the left heel but keeping the left toe on the ground. Keep the right foot steady on the ground with the toes facing forward. Breathe in deeply. Step 3: Twist the hips to the right, then stretch the arms down and reach to the right until they are behind you. This form mimics how you are placing an ax down on the wood right before you swing up. Breathe out. Step 4: Hold the stretch as you breathe in and out deeply once. Step 5: Breathe in deeply as you bring your torso back to the center, then twist your hips to the left as you bring your arms up above your head. This form mimics how you raise the ax up before you make your blow. Breathe out. Step 6: Hold the stretch as you breathe in and out deeply once. Notice the stretch in the chest, hips, and obliques, or the muscles on either side of your abs. Step 7: Repeat these steps between 6 and 8 times from right to left, then do the same for left to right.

The Overhead Reach This particular exercise targets the muscles found on your front torso, specifically your pecs, abs, and hip flexor. It is important to lengthen your spine as you stretch and to concentrate on your torso instead of your lower back as you do the exercise. Posture: Standing Here are the steps: Step 1: Stand up straight and place both feet together. Keep the arms hanging at your sides. Make sure that the abs and chest muscles are tightened and the shoulders are held back. Step 2: Breathe in deeply, then breathe out and, at the same time, lift your left foot and step back into a lunge while bringing your left arm up above your head. Step 3: Hold the stretch for 20 to 30 seconds. Do not forget to breathe deeply. Step 4: Breathe in and return your left foot back to its original position. Step 5: Repeat these steps with the right leg and arm. Step 6: Repeat the sequence between 6 and 8 times.

Side Reach and Stretch The foci of this exercise are muscles found on the outside section of your hips as well as your abs and back muscles. This is a great stretch to do each day, especially when you are constantly working behind a desk. Posture: Standing Here are the steps: Step 1: Stand up straight and place both feet together. Keep the arms hanging at your sides. Make sure that the abs and chest muscles are tightened and the shoulders are held back. Step 2: Breathe in deeply. Then, breathe out and, as you do so, step to the side with the left foot as far as you can go. Bend the left arm over your head in the other direction (or to the right). Step 3: Hold the stretch as you breathe in and out deeply once. Take care that your other leg remains straight and that you are not rotating your hips. Step 4: Breathe in, then bring yourself back to the center. Step 5: Repeat the same steps, but this time with the right foot and arm. Step 6: Try to do anywhere between six to eight repetitions per arm and leg.

Back and Abs Stretch Description: If you are guilty of constantly walking or sitting with a rounded back, then this exercise is here for you. It helps teach you to elongate the spine and tighten your abdominal muscles at the same time. Posture: Lying down on your stomach Here are the steps: Step 1: On the floor or on an exercise mat, lie down on your stomach and prop up your upper body using your elbows. Make sure that the elbows are parallel to the shoulders and that your shoulder blades do not come closer together. Step 2: Breathe in deeply, then as you breathe out, extend the spine and bring your chest up as if you are pushing yourself forward. Keep the hips and elbows locked in place as if they are attached to the ground. Step 3: Hold the position for 30 seconds. Remember to breathe in and out deeply throughout the stretch. Notice your abdominal muscles stretching as well. Ensure that your neck is also in line with the spine. Step 4: If possible, repeat the stretch between six and eight times.

Supported Spinal Rotation This is a classic stretching exercise that works your back as well as your buttocks. It helps improve your flexibility which would then significantly reduce any issues you might be experiencing whenever you bend down to pick something up from the ground. Posture: Standing Here are the steps: Step 1: Stand up straight next to a wall with the left shoulder and foot facing it. Step 2: Bring your right foot up, then rest your right ankle on top of your left thigh. Lean your hand against the wall to support yourself. Distribute your weight to your heel and not the ball of your foot or the toes. Step 3: Breathe in, then as you breathe out, bend forward at the hips until you are in a kind of squatting position. Take care not to let your knee jut out too much. Rather, let it be parallel to your ankle. Step 4: Hold the position for 30 seconds. Remember to breathe in and out deeply throughout the stretch. You may tilt your hips back some more to really feel the stretch in your buttocks. Step 5: Do the same steps, but this time start with the right shoulder and foot.

Lying Spinal Rotation

This stretch will work many core muscles at the same time, specifically your neck, chest, back, and obliques. Some might find this stretch to be a bit of a challenge, so only stretch out as far as what is comfortable for you. Posture: Lying down Here are the steps: Step 1: On the ground or on an exercise mat, lie on your back and extend both legs. Place each arm out from the sides and extend them. Step 2: Breathe in, then bring your right knee up to your chest. Carefully cross the knee over the torso to your left. Take care not to arch your back and be careful not to thrust the knee to the ground if it is too uncomfortable for you. Step 3: Gently turn your head to the right and allow yourself to softly sink into the position. Ensure that the shoulder blades and arms remain in contact with the ground. Step 4: Hold the stretch for 30 seconds, then release. Remember to breathe in and out deeply throughout the stretch. Step 5: Repeat the same steps, but this time start with the left knee.

Seated Lower Back Stretch

Lower back pain is fast becoming a common problem worldwide, even among those under 60 years of age. If you have chronic lower back pain, you should immediately seek medical help because it may be a sign of a more serious medical condition. However, if you have not experienced lower back pain yet, then this exercise as well as those which follow it in this chapter are perfect for you. Posture: Sitting Here are the steps: Step 1: Sit up straight on a stable chair. Make sure that you can place your feet flat on the ground. Tighten your abdominal muscles and keep it that way throughout. Step 2: Breathe in. Then, breathe in and at the same time, bend your upper body forward at the hips. Allow your arms to hang loose. If possible, you may touch the ground, but only if it is comfortable for you. Step 3: Hold the position for 30 seconds. Remember to breathe in and out deeply throughout the stretch. Feel the stretch in the back. Step 4: Put your hands on your lap and gradually roll up the spine until you go back to the sitting position. Make sure to start from the hips and not the lower back.

Figure 3. Seated Lower Back Stretch. http://www.2createabody.com/back-stretches.html

Standing Lower Back Stretch Just like the previous exercise, this one also works your lower back muscles, called the erector spinae. It is a great stretch to do if you have been standing for hours and feel exhaustion reverberating from your back. Posture: Standing Here are the steps: Step 1: Stand up straight with the feet parallel to the hips and the toes pointing forward. Breathe in deeply. Step 2: Breathe out and, at the same time, carefully bend forward starting from the hips. Let your knees bend slightly until your chest is facing your quads. If possible, place the hands on the floor. Keep the feet flat on the ground. Step 3: Hold the stretch for 30 seconds. Do not tighten the shoulder and neck muscles; to ensure that they are not, move your head from side to side. Do not forget to breathe in and out deeply throughout the stretch. Step 4: Breathe in, then breathe out as you gradually straighten your legs until you feel a sense of tightness in the back of your thighs. Keep the hands close to or on the floor. Step 5: Come out of the stretch by bending the knees and placing your torso on your lap, breathing deeply throughout. Step 6: Breathe out, then carefully lift yourself up using your core muscles to pull you up until you are standing upright again.

Knee Hugs This type of stretching exercise is a softer way to target the lower back muscles as well as the hamstrings, as opposed to the previous exercise. Posture: Lying down Here are the steps: Step 1: Lie down on your back on an exercise mat. Keep the knees bent and pointing upward with the feet flat on the mat. Step 2: Breathe in deeply, then as you breathe out, take your right knee up and toward your torso. Use your hands by placing them underneath the thigh to guide the leg. Do not hold the knee cap as this will cause discomfort and tension in your knee joint. Step 3: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Make sure that you feel the stretch in your lower back and hamstrings. Step 4: Bring your leg back down slowly. Then, repeat with the other leg. Step 5: Switch between the two legs 8 to 10 times. Make sure to not rush through the exercise but to keep the movement slow and steady.

Easy Shoulder Stand This is one of the more advanced stretching exercises, thus it is better to try it once you have been practicing stretching for quite a while now. This stretch not only improves your flexibility, but also your strength. It works all your back and neck muscles, and especially your erector spinae. Avoid doing this alone without anyone to support you, just in case. Posture: Lying down Here are the steps: Step 1: Lie down on your back on a cushioned floor or exercise mat. Step 2: Slowly lift and bend your knees up, then draw them close to your chest. Step 3: Breathe in deeply, then as you breathe out, use your hands to apply pressure against the ground to lift you up. Use your abdominal muscles to bring your hips off the mat or floor until your knees are brought closer to your forehead. Step 4: Continue to bring your hips up as you shift your body weight to your shoulder blades. Step 5: Carefully move your hands to the back of your hips and place your palms against them to give added support to the hips. Keep the abdominal muscles tight. Step 6: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Step 7: Carefully bring your body down, focusing on the spine as it rolls gradually down. Make sure to use your abdominal muscles throughout this entire step.

Chapter 5 – Lower Body Stretching Exercises: Hips and Buttocks The lower body is supported by a group of muscles found in the hips, thighs, buttocks, calves, ankles, and feet. Each of these muscles cooperate to help you do a wide range of motions. The first muscles to pay attention to are the hip flexors, which are also called iliopsoas. They are composed of three muscles called the psoas major, psoas minor, and the iliacus. These muscles are responsible for rotating your lower back and flexing your hips. You can sense them along the front of your hip and through your pelvis. Take note that the hip flexors are the muscles that enable you to bring your knee up, take a step forward, and so on. If you work behind a desk most of the time, these muscles are among those which suffer the most. The second set of muscles are found in the buttocks and they are called the glutes. Specifically, they are composed of three types of muscles, which are the gluteus maximus, the gluteus medius, and the gluteus minimus. Each of them work together to enable you to rotate your hips, thighs, and move your legs to the side. If any of these muscles become tightened due to lack of stretching, you will develop certain medical conditions. One of the most common is called scoliosis, which is described as an abnormal lateral curve to the spine. To prevent this, here are some exercises that you can do.

Forward Lunge Stretches Description: Also called the “runner’s lunge,” this stretch focuses on your iliopsoas. It is one of the best stretching exercises that anybody can do. Posture: Standing Here are the steps: Step 1: Stand up straight with the legs approximately two feet apart, the left foot in the front and the right one at the back. Step 2: Breathe in deeply. As you breathe out, bend both your knees down, slowly, until both your hands are on the ground and positioned behind your left heel. Step 3: Continue to move your right leg back as far as what is comfortable for you, ideally until your lower knee touches the floor. Be careful to not put weight on your right kneecap. Rather, allow the more tender part of your leg, right above the kneecap, to carry the weight. Step 4: Breathe in deeply, then as you breathe out use your hip muscles to push your right leg gently down toward the floor. Make sure that your left knee is at a right angle and right above your front heel. Step 5: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Step 6: Do the same steps but this time place the right foot in front and the left one at the back.

Buttocks Stretch 1 This specific stretching exercise will help make all of your hip and buttocks muscles stronger and more flexible. But in particular, you will feel the stretch in your piriformis. Posture: Lying down Here are the steps: Step 1: Lie down on your back on an exercise mat. Step 2: Bring your left foot up and put the outer part of your left ankle on your right thigh, right above your right knee. Step 3: Slowly bring your right foot off the mat, then breathe in deeply. As you breathe out, carefully draw your right knee closer to your chest using your hands as your guide. Ensure that your fingers are interlocked and placed right behind the right knee. Step 4: Using your left elbow, carefully press the left knee away from you. Step 5: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Better yet, deepen the stretch some more with each exhale. Step 6: Return to the original position, then follow the steps again but this time bring the right foot up.

Figure 4. Buttocks Stretch 1 http://www.medicineofcycling.com/wp-content/uploads/2012/07/1-Hip-Buttock-Stretch-13.gif

Buttocks Stretch 2 Description: The gluteus maximus is the target muscle in this stretching exercises. While this can also be done against the wall, it is easier to start off by doing it on the floor. Posture: Lying down Here are the steps: Step 1: Lie down on your back on an exercise mat. Straighten your legs out on the mat. Step 2: Slowly bring your left knee up towards your torso, but make sure to keep your right leg straight down. Step 3: Place your left hand on the top of the left knee and with your right hand, hold the left ankle firmly. Step 4: Breathe in deeply and as you breathe out, carefully pull your left foot to the direction of your right shoulder and your knee closer to the middle section of your body. Ensure that your head and shoulders remain in contact with the mat. Step 5: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply. Take care not to tuck your pelvis under. Ensure that your shoulder blades are kept down throughout the stretch. Step 6: Return to the original position carefully, then repeat the steps with the right leg.

External Rotator Stretch This is a favorite stretch among ballet dancers because it focuses on the gluteus medius and the gluteus minimus, or the muscles that enable you to rotate the hips and thighs outward. Posture: Sitting Here are the steps: Step 1: Sit on an exercise mat or on the floor. Straighten your right leg out in front of you and place your left foot over your right thigh. Step 2: Breathe in deeply, then draw your left knee close to your chest using your right hand. Make sure to sit up straight by lengthening your back. Step 3: Breathe out slowly as you twist your upper body and pelvis to look over your left shoulder. Step 4: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Better yet, deepen the stretch some more with each exhale. Allow your neck muscles to stretch as well. Step 5: Return to the original position, then repeat the steps in the opposite direction.

Chapter 6 – Lower Body Stretching Exercises: Thighs When people talk about their thighs, it usually has to do with their shape and size. However, what should be given more importance is the flexibility of the muscles inside. You can improve the flexibility of the back, front, and inner thighs through a series of stretches that you will find in this chapter. The back of the thighs are where you can find the hamstrings. These are the tendons found at the back of the knees and right behind the thighs, and they are composed of three main muscles. These muscles are called the biceps femoris, the semitendinosus, and the semimembranosus. You might have heard about “pulled hamstrings,” which is a common strain injury among many athletes. What makes it common is the fact that hamstrings are susceptible to injury and take quite a long time to heal. It is important to keep them flexible so as to minimize this risk, so aim to stretch them once a day. The front of the thighs contains the quadriceps, or “quads.” These are made up of four muscles called the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius. Whenever you extend your knee which you happen to do a lot during your waking time – you are using your quads. Knee pain is often the result of too much tension and tightness in the quads, so ensure that you lengthen them through stretching exercises. The inner thighs, which are also referred to as the groin, has a total of five muscles, called the adductors. They are called the adductor longus, adductor, brevis, adductor magnus, gracilis, and the pectineus. They are responsible for your legs’ wide range of motion and therefore susceptible to

injury. However, they are not always as easy to treat, so it is best to avoid any problems altogether by giving them a stretch daily. Now you are ready to get started on a variety of stretches that specifically target your thighs. Give each a try and then notice how much better your muscles would feel afterward.

Leg Extensions on the Ground This is one exercise that is most suitable for beginners. It enables you to target your hamstrings without too much effort. Those who have really tight hamstrings can use a stretching strap, which you can easily purchase at a local sports shop, or simply a towel while doing this exercise. Posture: Lying down Here are the steps: Step 1: On an exercise mat, lie down on your back and place your feet flat on the mat. Keep the heels as close to the buttocks as possible. Step 2: Slowly bring your left leg up and then extend it until it is straight, but keep the foot flat (in other words, the toes should not be pointed). Step 3: Put one hand behind your left thigh and then the other hand behind your calf or knee. Use your hands to carefully guide your leg up as high as you can without causing discomfort (instead of your hands, you can also use the stretch strap or towel). Step 4: Breathe in deeply, then breathe out and at the same time pull the leg as close to your shoulders as possible. Do not lift the shoulders up from the ground. Take care not to bend your knee. Step 5: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Better yet, deepen the stretch some more with each exhale. Make sure that the back of your thigh feels the stretch. Step 6: Carefully revert to the original position, then repeat the same steps with the right leg.

Easy Hurdler Stretch This comfortable stretch works your hamstrings as well as your calf and back muscles. It is a lot friendlier than the traditional hurdler stretch because this modification will not add too much tension on the knee. Posture: Sitting Here are the steps: Step 1: On an exercise mat, sit down with your left leg straight in front and the right leg bent in at an angle that is comfortable for you. Place each arm to the side. Step 2: Breathe in deeply, then slowly lean your upper body forward at the hips. Make sure to keep your left leg straight. Do not tense the left foot. Step 3: Try to reach for your toes as far as you can without causing your knee to bend. If it starts to tighten as you aim for your toes, adjust until the knee is straightened out again. The goal is to just maintain a pose that is as far enough as it is comfortable for you. Step 4: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. If you wish to deepen the stretch, you can bring your chest up, tilt your pelvis back, and point your toes up and back until they point to your head. Step 5: Revert to the original position, then do the same steps again but with the right leg in front of you this time.

Ankle to Buttock Stretch This particular exercise targets your quads and is easier than you think once you give it a try. The best part is that practically anyone can do it because it is so comfortable to do. Posture: Lying down Here are the steps: Step 1: Lie down on an exercise mat, then roll to your right side. Bend your knees up and close to your chest. Step 2: Raise your right arm then bend it until it is beneath the head to support it. Step 3: With your left hand, hold your left foot and use it to carefully guide your ankle behind you to draw it close to your buttocks. Notice the stretch in the quads. Take care not to force the stretch. Step 4: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. If you wish to deepen the stretch, squeeze your buttocks but take care not to roll your hips back. Also, try to let your inner thighs touch each other by not lifting your knee up. Step 5: Revert to the original position, then do the steps again but this time on the opposite side.

Knee to Buttocks Stretch This is another great exercise that lets you stretch your quads. It is best done after you have exercised, particularly after a run or swim. It can also be done anywhere since it is not so space-consuming to do. Posture: Standing Here are the steps: Step 1: Stand up straight in front of a stable surface, such as a wall. Place your left hand on it for support. Step 2: Breathe in deeply and at the same time, bring your right knee up and hold your right ankle with your right hand. Keep the chest lifted, the shoulder blades relaxed, and the abs tightened. Step 3: Breathe out and carefully bring your right knee down but still holding the ankle. Using your hand as your guide, bring your right foot close to your right buttocks. Keep the inner thighs in contact with each other and take care not to force into the stretch. Step 4: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Step 5: Return to the original position, then repeat the steps with the other leg.

Figure 5. Knee to Buttocks Stretch http://www.pptandfitness.com/files/painful-knee/quad-stretch-standing.png

The Groin Stretch This is the best stretch for beginners when it comes to targeting the adductors because it causes the least amount of tension in the upper body muscles. It calls for the use of a stable chair, so make sure that you have one before you begin. Posture: Standing Here are the steps: Step 1: Stand close to a sturdy chair and place your right foot on the seat. Face forward (not facing the chair) while keeping your foot on the seat. Keep the spine lengthened and the shoulder blades down. Step 2: Breathe in deeply, then as you breathe out, bend your entire upper body forward at the hips. Allow your hands to dangle to the floor. If you find it difficult to stay balanced, place your right hand on the chair for support. Step 3: Deepen the stretch for 30 seconds as you continue to inhale and exhale deeply. Avoid tension in the neck by moving your head from side to side. Step 4: Carefully roll back up to a standing position, then do the steps again with the left foot on the seat.

The Straddle Stretch While this stretch is often done by both amateur and seasoned fitness enthusiasts, it can still be quite challenging. This is because it targets all the muscles in the thighs for it to be done properly. Nevertheless, practice it because the rewards of being able to stretch all the muscles in one exercise is well worth it. Posture: Sitting Here are the steps: Step 1: Sit on an exercise mat with your legs straight out in front of you. Keep your back and neck straight and place your hands on the ground just a bit behind your hips to support your weight. Step 2: Gradually move the feet apart as far as you possibly can. Ensure that the toes are facing upward. Step 3: Bring the hips forward about an inch until you notice the stretch along your inner thighs. If you find it difficult to keep your back straight, you can sit on a folded blanket or pillow. Step 4: Breathe in deeply, then as you breathe out, lean forward a bit by tilting back your pelvis. Step 5: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch.

Chapter 7 – Lower Body Stretching Exercises: Calves to Shins When was the last time you gave your lower legs some love? Most people find it too easy to take them for granted. However, the lower legs take the brunt of your weight for most parts of your waking day, especially if you are on your feet on most days. Learn more about them and give them a nice, invigorating stretch as you read this chapter. The calves and the shins constitute your lower legs. Two of the most important muscles in the calves are called the gastrocnemius, which is the muscle that gives shape to the calf itself, and the soleus, or the less prominent muscle found beneath the gastrocnemius. The calf muscles are attached through the Achilles tendon to the heel. Together, these muscles enable you to walk, jump, run, and even just to point your toes downward. The Achilles tendon also needs to be kept strong and flexible, otherwise you would risk a torn or ruptured one that needs surgery or a cast, at the least. Not stretching these muscles could lead to muscle tension in the lower leg, especially if they absorb a lot of tension and weight. For instance, those who wear high heels much of the time need to do specific stretching exercises, as do those who tend to walk around a lot. So, without further ado, here are great stretching exercises to help you target your lower legs.

The Calf Stretch Did you know that lower back pain can also be triggered by calf muscles that have shortened over time? Fortunately, you can prevent that by doing this simple stretching exercise regularly. Posture: Standing Here are the steps: Step 1: Stand about a foot away from a sturdy wall and face it. Place your feet together. Step 2: Lean forward slightly and put your hands on the wall for support. Step 3: Move your right foot back as far as possible, but ensure that the right foot is still flat on the floor. Step 4: Breathe in deeply, then as you breathe out, slowly bring your hips forward but keep your right heel on the floor. Feel the stretch in your right calf. Ensure that your toes are in line with your heel, because if they are not you will not be able to feel the stretch as effectively. Step 5: Breathe in deeply, then as you breathe out, slowly bring your hips forward but keep your left heel on the floor. Step 6: Hold the stretch as you breathe in and out deeply several times. Then, bend your knee forward to add more stretch to your calf and ankle. Step 7: Do the same steps again, but this time on the opposite side.

Figure 6. The Calf Stretch. https://www.ortho.wustl.edu/mm/images/Illustrations/StandingCalfStretchExercise-5-05.png

Shin Stretch Shins are susceptible to injury as well, and the most prevalent one is the shin splints. Often, these occur when you overwork them or when you constantly exercise on a hard floor and/or when you are wearing trainers with not enough cushioning in them. This particular exercise can help prevent shin splints, but avoid it if you have weak knees. Posture: Kneeling Here are the steps: Step 1: Kneel down on an exercise mat and point the toes backward. Elongate your spine. Step 2: Bring your hips down until you are sitting on top of the back of your calves and heels. Step 3: Breathe in deeply, and as you breathe out, hold the top part of your right foot. Then, use your hands to guide it close to your buttocks. Notice the stretch in your right shin. Step 4: Hold the stretch as you take several deep breaths. Ensure that your abs are tightened and your back is straight. Step 5: Do the same steps a few more times for your right foot before you switch to the left. Just make sure to do both sides in the same number of times.

Achilles Tendon Stretch The last thing you want to suffer from is the exact same fate as the guy who this muscle was named after. Keep in mind that the following stretch is preventive, and that you would be better off getting it checked by a doctor if you already feel soreness inside. Nevertheless, this is one satisfying stretch to add to your regular sessions. Posture: Kneeling Here are the steps: Step 1: Kneel down on an exercise mat on your left knee. Keep the right knee bent with the right foot planted firmly on the mat. Lower your hips back until your left buttock is in contact with your left calf. Step 2: Put both hands on the mat for support, then breathe in deeply. As you breathe out, lean forward carefully but ensure that your heel is on the floor. Ensure that you shift your weight forward, past your right toes. Step 3: Hold the pose for 30 seconds. Do not forget to breathe in and out deeply throughout the stretch. Notice the stretch in your Achilles tendon in the right leg. Step 4: Do the same steps, but this time on the opposite side.

The Ankle Rotation Stretch This exercise is a great way to help boost blood circulation in the lower legs. It is simple and easy enough for everyone, just as long as you do not have any severe pain in your ankles. Posture: Lying down Here are the steps: Step 1: Lie down on your back on an exercise mat. Lay your right leg straight down with the foot relaxed. Bring your left knee up towards your torso and hold it close with your hands by placing them right below the knee. Never grab and apply pressure to your kneecap. Step 2: Breathe in deeply, then as you breathe out, rotate your left ankle clockwise between 4 to 8 times. Step 3: Rotate your left ankle counterclockwise for the same number of times. Step 4: Revert to your original position, then repeat the same steps on the opposite side.

The Sitting on Heels Stretch The bottom of your feet are also susceptible to pain and injury. One of the most common is called the plantar fasciitis, which is an inflammatory problem that can be treated or prevented through stretching. Here is one of the best exercises to prevent that. Posture: Kneeling Here are the steps: Step 1: Go down on all fours on an exercise mat. Step 2: Move your toes so that they point towards your knees. Step 3: Breathe in deeply, then carefully bring your hips back and down. At the same time, move your heels up close to your buttocks until you are sitting on your heels. Step 4: Hold the pose for 30 seconds. Breathe in and out deeply as you slowly deepen the stretch. Notice the stretch on your heels. Keep your abs tight and your spine –including your neck – straight throughout the stretch.

Bonus Chapter – Easy Stretching Exercises for Desk-Job Workers This special chapter is dedicated to those who spend hours working behind a desk. Sitting all day is extremely bad for your health but unfortunately, most could not help it as it is part of the job. What you can do, however, is a couple of simple stretching exercises to help reduce the impact of “chronic sitting.” Health experts advise that you should stand up once after 20 to 30 minutes of sitting and to only allow yourself to sit down after 3 to 5 minutes. This will not only help improve your blood circulation, but also keep your muscles from shrinking too fast. In fact, you can use these golden 3 to 5 minutes to sneak in some simple stretching exercises, such as the ones found below.

The Standing Chest Stretch You can do this stretch as many times as you like throughout the day. It will keep you from developing a chronic hunched back and improve your chest muscles at the same time. Posture: Standing Here are the steps: Step 1: Stand up straight, then place your hands behind your back, just above the tailbone. Interlock the fingers or hold each end of a small towel. Step 2: Breathe in deeply. Then, as you breathe out, straighten your arms and lift the hands away from the back and upward as high as you possibly can. Step 3: Hold the pose for 30 seconds as you breathe in and out deeply. Make sure that the knees are bent slightly, the shoulders are relaxed, and your back is straight.

Standing Side Reach Open your rib cage and shoulder muscles with this stretching exercise. It will also enable you to work the muscles on the sides of your upper body. Posture: Standing Here are the steps: Step 1: Stand up straight with your arms on each side. Step 2: Bring your right leg over the left one, but make sure that both feet are still flat on the ground. If this is not possible for you, you can step forward with your right foot by about two inches instead. Step 3: Breathe in deeply, then as you breathe out, lean to your right side and bring your right arm up over your head with the elbow bent. Keep your left arm on your side. Lean as far back to the side as you can. Step 4: Hold the pose for 30 seconds, deepening the stretch with each deep breath. Step 5: Revert to the original position, then repeat the same steps with the other side.

Conclusion Hopefully you have already begun the habit of stretching every day even before you have reached the end of this book. As you have just learned, stretching can be done anywhere, anytime. All you need is to spare a few minutes of your day for it. But don’t forget to have fun with each exercise and to search for even better ways to stretch those muscles. Practice regularly and soon enough, you will become leaner, more flexible, and pain-free. Good luck!