Everybody wants their body to flexible. But, the question is what should be done for the body to become flexible. People do exercise but the right kind of exercise is important. The best way to keep the body muscles flexible is to stretchthen on a regular basis. This also helps in preventing any kind of injury especially among sports persons.
We Now Tell You About The 10 Basic Stretches That Have To Be Done For The Muscles Flexibility:
The first step is to stand with feet apart (shoulder width); the right arm should be pulled across the chest and this should be supported by the left hand; Hold this position for 30 seconds.
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Repeat with the left arm.
The head should be bent forward slightly by placing the right hand on the head; Pull the head down towards one side and this stretch should be felt on the other side of the neck; Hold this stretch for about 30 seconds and repeat with the other side.
Lie on your back on the floor and bend the keens to 90 degrees. The feet should be kept flat with arms at the sides. The right leg has to be extended to the front and then back to the floor. Repeat this with both the legs at least 30 times.
Stand straight with the feet apart, Bend the knees slightly and keep the arms at the sides. Bend forward from the hips towards the floor and exhale as you are doing this. Hold the bend position for 30 to 40 seconds.
Lie flat on your stomach and keep your feet with finger facing upwards. Press the hands on the side of the body and lift the belly upwards. Hold this position for 30 seconds and repeat this stretch 30 to 4 times.
For this stretch one has to kneel on the floor with the knees bent. Lunge the right leg forward and make sure the feet is flat on the floor. Hold this for about 30 seconds and repeat this with the other leg.
Trunk Twist (Seated)
Sit on the floor and extend the legs to the front. Rotate the ribcage to one side stretching as much as possible.
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Hold this position for 30 seconds and then repeat on the other side.
For this stretch, stand an arm’s length distance from the wall and put your hands flat on the wall. The right foot should be behind the left foot. The left knee should be bent forward. Make sure the hips and back are straight while doing this. Hold this position for 30 seconds.
To stretch the hamstring muscle, lie flat on the back and the right leg should be pulled towards the body bending the knee a bit. Hold the leg and pull it towards the body till it is at 90 degrees angle. Hold for 30 seconds and repeat it with the other leg.
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Sit straight on the floor with the back to the wall. The legs should be bent so that the soles face each other and the knees are raised slightly.
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Hold the feet with one hand on each foot and the knees should be lowered towards the floor. This stretch should be held for 30 seconds.
Remember that these stretches should be done only if there is no physical injury or bone weakness. Always take the advice of an expert before doing these stretches.