herbalbas.blogg.se - Best full body stretching routine

Hamstring Stretchīalance on your left leg and extend your right leg in front of you, foot flexed. Press through the front of your right hip and try to keep your knees close together. Grasp your right foot or ankle with your right hand and draw your heel toward your glute. Hold for 30 to 60 seconds and switch sides. Gaze at a spot in front of your for better focus and stability. Extend your arms or use a wall for balance.

Standing PigeonĬross your left ankle over your right thigh and bend your standing leg to increase the sensation in your hip and glute. Repeat several more times in a smooth, controlled manner, moving with a slow, deep breath. Inhale and lift your chest, draw your elbows back and press your head into your hands.

Take each stretch to the point where you’re just at your “edge” - not too much sensation, but just enough to feel the muscles elongating.Ĭlasp your hand behind your head.

Never force or strain, and be sure to modify or adapt if you need to.

Hold each stretch for 30 to 60 seconds, breathing slowly and deeply.

For best results, stretch at least three times a week.You can do these standing stretches throughout the day to unwind tight and tired muscles. In addition to cardio and strength training, flexibility is an important but often neglected part of your fitness program. Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you