Stretching Exercises With Pictures for 2018

Everything you need to know about stretching exercises with pictures. Learn how to grow taller at pretty much any age.

stretching as a part of your overall fitness program is very important for improving flexibility, increasing blood flow, helping to assist in having better posture and improving balance. We provide step-by-step instructional guides to help you choose the best stretching exercises for each muscle group. Back injuries often result in pain, so its absolutely vital that you implement several stretching exercises each week to target this key area of the body to stay healthy and Too many gym-goers neglect to stretch this muscle group on a regular basis even though its one of the most commonly overtrained muscles of the body. Adding a few key biceps stretches will help to lengthen the muscle belly and might even help to spur additional Stretching the pectoralis muscles of the chest is beneficial for elongating this commonly used muscle group along with increasing flexibility which is beneficial when doing important compound exercises like the barbell bench The forearms are used in every upper body exercises as a secondary muscle group so its critical that you include a few stretching sessions per week for this key Neck pain and discomfort is extremely common in millions of people who work office jobs and sit behind a computer all day long. Therefore, it is very important to make sure to implement several of these key stretches to help increase the flexibility and stability of this important muscle Increasing strength, stability and flexibility in your torso goes a long way for living a life since the torso is made up of many key muscles which include your core, abs and The triceps are another muscle group that is commonly neglected when it comes to stretching but this muscle group works as a secondary support system for all chest and shoulder exercises so its vital that you include several key stretches that target this You use your calves every time you walk, let alone the amount of stress they are under when training your legs, so make sure to stretch out this key muscle group on a regular basis for optimal flexibility and & INNER THIGHS Groin pulls are a common injury in athletes and regular gym-goers who weight train and do cardio exercise. So make sure you include several quadricep stretches after your leg workouts to keep this muscle group flexible and is dedicated to providing health and fitness information to people so they can live a healthy lifestyle.


stretching exercises with pictures


6 Full-Body Stretching Exercises

(B) Breathe in, then, in one motion, exhale as you straighten your right leg. (A) Interlace your fingers behind your back. Hold for five breaths, then slowly return to the center. Hold your shins as you inhale and stretch your chest upward.

And as truths go, this one is highly spot on. It would be far better to turn your attention to feeling how your muscles ease back in their natural length, in a resting position. Try a different variation, alter your pose. When you start feeling your muscles relax, start straightening your legs slowly. Then, rounding out your beck, reach for the feet. Slowly walk your hands to your right foot while bending the right knee.

stretching exercises with pictures guide

Start by resting on your hands and knees and slowly bring your knees wider until you feel a good stretch in your groin muscles. As you slowly bring your right hip forward you should begin to feel a stretch in the front of your hip. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time. Start in a seated position slowly pull your leg to your chest and externally rotate your hip while keeping your spine straight. Once in this position you will feel more of a stretch on the upper spine when the knees are higher, and more of a stretch on the lumbar spine when the knees are lower. Start by sitting with your feet in front of you.

Pull the balls of your feet to stretch out your calf muscles. Once you feel a good stretch, move your feet away from your hips and bend forward to try to touch the ground. Keep your back straight and gently tilt your head backwards. Bring your left hip forward, supporting yourself by placing your left foot in front of you. You should feel a stretch in your hip and you put you weight on your left foot. Your can also bring your arms above your head while holding the same position to stretch your shoulders.

hey everyone its miko and today i’m going to be taking you through a complete beginners flexibility routine if you’re someone who feels that flexibility is one of your weakest suits this video is for you so we’re going to start standing on the mat and I’m going to bring my right arm up and just place it over the other side of my head and just let gravity pull me down this is something that you always want to keep in your mind while you’re stretching is to just let gravity do all of the work you’re not necessarily pushing yourself into anything because that can cause pain just letting your neck fall using the weight of your right arm to pull on your neck and then we’ll switch to the other side again you don’t want to be pulling down on your neck as that could have hurt you just rest it there then we’ll wrap both arms behind our head to go forward just let it dangle every time you breathe your muscles get more relaxed and finally we’ll just hang our head back maybe shake it a little bit side to side and then we’ll take one roll and then to the other side little roller shoulders back and forward back and forward then I’ll step my feet out be a little bit more than hip width apart and we’ll plie or bend the knees to reach up and breathe and then come back down reach up breathe going to do this a few times and what we’re doing here is really stretching out the whole body and letting it warm up getting all the muscles moving before we start stretching and this is something that you should always always do before you stretch you don’t want to just start pushing your body into something it’s not ready for if your muscles are warm you’re going to find that the flexibility comes much easier awesome job guys great so for this next stretch I’m going to grab this stool behind me but you can grab anything in your house it’s about that height a desk a table or a chair anything will work so if you need to grab that go ahead and do that now so I’m going to come and place my feet more than hip width apart and then we’re going to lean forward to rest our hands on this stool and this is just to make getting into this stretch a lot easier you really want to make progress here and make sure that you’re not putting too much pressure on your hands but it’s there to keep it from being too painful so let’s hold here make sure you’re breathing sending oxygen to your hamstrings while you stretch them and try as hard as you can to relax because the more relaxed your muscles are the more flexible they will be and then I will come up and we’ll move it a little bit to the side so that it makes a line with my leg and then I’ll come to the side in this position I want to make sure my hips are even and I’m not letting one be higher than the other and again I’m breathing and then we’ll come back up and move it to the other side and you can also be moving your body instead of the stool or chair or whatever you’re using I’m going to breathe and back up and just one more time for good measure we’re going to come back to the center so I’m going to come down on my elbows here to give myself a little bit of an extra stretch but I only recommend doing this if you’re able to keep your back flat while doing so and by that I mean it’s engaged your shoulder blades or tucks down pulling towards your lower back and you aren’t letting it arch up like this just keeping it nice and flat should be parallel to the ground and if you aren’t able to do that here it didn’t come back up on to your hands and then will come back up the stand so where this next stretch we’re going to be sitting on the ground so I’m going to move this stool out of our way I’m going to sit back on the edge of my mat and extend my legs out to either side now in a full straddle stretch your legs will be straight but in our modified version we’ll have our legs bent here let’s take our knees up off of the ground and from here it’ll just go as far forward as you can now I encourage you to place your hands a foot maybe two feet in front of your hips and from here you want to slowly try and straighten your legs bringing your knees to touch the ground so that’s what you’re fighting for you just want to hold so straddle stretch is a great stretch to be able to see your own progress in I encourage you to pay attention to the floor if you’re stretching in the same place every day you’ll start to see your hands move along and it’s really encouraging so while you’re pulling to get into these stretches a little bit deeper you always want to make sure you’re pulling from the right place and the common thing to do is pull the top of your head down to try and pull yourself closer to the ground but you actually want to pull your chest closer and that’s going to keep your back lifted and your shoulder blades pinched together like the flat back I was talking about earlier so you’re able to reach out and really go to the fullest extent of your stretch so for now make sure you’re pulling your chest out and think about trying to get that pulled down all the way to the ground okay so now we’re going to stretch each side and in a normal straddle stretch we could stay here and then fold over to each side but to make it a bit easier we bring our all visit leg in and then go over so you want to grab on to your leg and pull your chest closer as you stretch and you want to make sure you’re keeping that back flat you will be able to reach farther if you arch but you’re losing all of that nice stretch in the back of your leg all through your hamstring if you do so so fight for that flat back and try and get that chest to your knee and now we’ll go to the other side we’ll switch your other leg into our thigh and then fold over pulling my chest to my knee stretching out that hamstring trying to keep your back is all you can and come back up and to the center let’s do the middle stretch one more time so we’ll bend our knees and come forward maybe notice that you’ve made a little bit of an improvement a centimeter or two each time you do it you should feel a little bit more comfortable and fight to lower your knees a little bit keeping that back flat few more seconds really lower down as far as you can and come out of it amazing so now we’re going to bring our feet into the middle for a butterfly stretch and here I’m just going to sit and hold my ankles and push my knees down with my elbow should be feeling a nice stretch either in your groin or in your glutes or maybe both depending on where you need to be more flexible and we’re going to fold over and in this dress it’s okay if you let your head go and you’ll arch your back one of the few really pulling yourself down and now we’re going to do the opposite and try and stretch out and keep that back as flat as we can pushing that chest out really stretching out those hips and come back up so the next thing that we’re going to do is going to be a pike stretch and I’m going to move sideways for this you can see me better so the key to doing this is having your hips all the way underneath your body and your back up straight behind you if you’re unable to sit up straight then you want to keep your butt above your feet and there are a couple different ways that you can do this the easiest way using only your body is to actually come up onto one knee and extend the other one in front of you so that you can start to lean forward that will make it a lot easier just have to make sure that you do it on both sides you can also be in a pike with either a low chair or maybe a few towels stacked underneath you so that your lifted above your feet so for now I’m going to stay seated here on the mat but if you need to go and grab a chair or something else to sit on go ahead and do that now so I’m going to lean forward grabbing as far down with my legs as I can and if you are here and you’re sitting up super straight and is already stretching the backs of your hamstrings that is absolutely great I encourage you to stay here and keep fighting for it if you chose to sit here without any other props assisting you also make sure that you’re not pushing yourself too hard maybe you can do it but you might find that you’re able to make more progress in a stretch that’s slightly more comfortable so just make the decision that’s best for you the other thing you’ll find is that it’s easier whenever your toes are pointed so if you flex you’ll get a deeper stretch coming all the way up to the tops of the hamstrings and then we’ll come out of it awesome job guys okay so I’m just going to scooch forward a little bit so I can lay down on my back here and we’re going to lift one leg up and you can grab it as low as you need to the other thing that you could do here is grab a belt or a scarf or an actual exercise band wrap around your heel and then pull your leg closer but holding lower down on your leg is just fine too and as you’re practicing this stretch you want to make sure that you’re always reaching and trying to walk your hands up and get them all the way up here really is the goal of this stretch but for now it’s fine to drop it down here then I’m going to bend my knee in pull it to my chest and bring it over my body to come to its fist really feeling at all through the spine and come back and we’ll straighten again always pulling it closer to you beyond that stretch in the hamstring and one more time pulling it to your chest and over every time you breathe earlex your spine a bit more and then we’ll come back to centre then switch bring the other leg up grab as high up as you can and pull it closer to you making sure that top leg is all the way straight and then bending it in pull across your body turn your head to face the other way and breathe releasing your spine letting a fully twist we’ll come back to Center and do it all one more time so stretch the leg out straight grab as high as you can and then pull apparently breathing and bring it back in pull tight to your chest and then pull it back over to look the other way hmm I’m going to relax into it and then we’ll come back to Center and put our leg down okay so now we’re going to come back up to a standing position and I’m going to bring one foot up to grab behind me during this quad stretch I want to make sure that I’m pushing my hips forward so I’m getting that full stretch all along my quad and into my hip flexor and while you’re here I want to take a minute to tell you that you should always be working every single day stretching and working towards that flexibility but you also have to remember that your progress is not going to be linear you’re not going to be making constant amazing results every single day some weeks you’ll do great and others you won’t see much progress but remember not to get discouraged that’s more that you’re fighting for it and working towards that flexibility you will get there so let’s switch to the other side really feeling that stretch all in that quad and in that hip flexor pushing my hips forward bringing my heels touch my butt behind me hmm hip flexers was always really tight while we’re sitting at work and sitting anywhere in the car our natural seated position actually allows them to contract a lot so it’s really great to stretch them out and then we’ll come out and for that position too if you’re having trouble balancing go ahead and grab on to a wall or a chair next to you so lastly we’re going to stretch our arms so I’m going to bring my right one across my body and pull it in with my left really allowing the shoulder to relax here so that I can get a full stretch my left arm is the only one working and then swing it out for the other side my straight arm is relaxed really letting the other one stretched out and then tuck in do the tricep on this side you really want to try and pull your hand to your shoulder and the arm that’s stretching don’t let it hang out up here and then shake it out and other side awesome job guys so that’s all I have for you today I really hope that this video helped you please let me know in the comments what worked and what didn’t and if there’s any other areas that you like me to focus on I’ll see you guys in the next video bye you.
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hey there welcome to exit I’m your trainer Kelsey Lee and guess what today we are going to get some stretch on because you’ve been asking can we do a stretch session or something to do after these awesome workouts so we’re gonna do that for you so go ahead and get started on the ground and just kind of relax make sure you’re not all tense and frustrated even if you are it’s okay cuz this will help so make sure you have a mat or something that’s not gonna be abrasive on your knees so we’re gonna start in this position kind of neutralize the spine so you’re gonna flex like hyperextend almost and then come up you’re gonna pull the pelvis in up through the ABS and back down okay so force just fine down through the lower lumbar pull it back up activate the core and back down just a couple times for this and then we’re gonna move forward pull the spine up shout just hunching you’re falling through center of the spine and call so stay where you are and go ahead into child’s pose like this try to keep your seat close to your heels okay does it necessarily have to touch reach reach reach with your fingers okay I want you guys to think about every time you exhale you reach a little more and that’s how we gain flexibility all right and generally speaking I’ll tell folks let’s hold all of our sketches for 30 to 45 seconds if you’re really working for more flexibility we can hold it for 45 to 60 today we may not meet those numbers exactly but we can try okay reach forward a couple more seconds and all I’m looking up at you guys and you might be looking up at me right now just make sure that you’re you’re dropping your head so you’re not holding your neck up okay you’ll really maximize the stretch that way all right now pull it up nice and slow slow slow okay next one we’re gonna get our quads we can do these standing or seated so we’re gonna fold one behind us okay one leg out straight so we can actually start here with a hamstring stretch and then move into quad so let’s do that first so fold it over you got it nice and slow I know bouncing okay it’s a lot of folks doing this give your muscles its a chance to elongate pain relax hold over a little more I know we’re looking at each other here but try not to hold your neck up just drop your head really fold over hang in there keep going relax to the hamstring so if you need to slight soft knee so your leg is it bent but it’s not locked out push two three few more seconds and this this session is really just going to teach you guys how to do some fundamental stretching you can obviously take this on your own time and do be longer again 30 to 45 seconds per stretch okay okay bring it up nice and slow and let’s bring it back and switch out this quad if you have sensitive knees I prefer that you stand up and pull one leg behind you if you’re okay let’s go ahead and bring it back feel the stretch through the outside of the quad primarily remember relax those knees you can even pull it over to the side okay and that way your knee is actually behind you why don’t we try this I prefer this more because if your your legs out to the side it’s a little tougher on those knees just pull it back and you don’t want your knee to come all the way up you want to keep it nice and close to that other leg okay got that one down all right so wax and pull it back up and let’s switch okay so you saw my flexibility on my left leg not the same on my right if you were with us a couple weeks ago you saw that I pulled my hamstring well it was hamstring groin pull and those are not fun first time ever doing that so still recovering so if you have tight hands or any kind of a a previous injury take this slow you want to reap hold anything and again those muscle fibers we got to give them a chance to elongate okay and it’s a process it’s not like stretch for two days and then you can jump in for the switch because then you will have a hamstring going for okay lay over it Ken don’t copy me cuz I can’t go as far down on this leg good work and we’re gonna hold this one a little longer and always again you hear me talking about mine and muscle connection when we’re doing things like working out and isolating certain muscle groups but when we’re stretching we’re using a mind and muscle connection also thinking about okay are we relaxing through the hamstring are we engaging a certain part of our body things like that okay alright a few more seconds lean over a little more remember every time you exhale we’re gonna reach no bouncing no pulsing all right so try to reach this hill a little more new more segments all right so bring it up nice and slow okay we’re gonna bring it back have to let me paste you guys remember what we did for our quads so we’re gonna pull it over like this so it’s easier on our knee and pull back and you absolutely can do this standing up a lot of folks are really surprised when they start doing this stuff how tight their hands and their quads are so definitely start incorporating these things into your daily routine okay pull back a little more all right bring it up nice and slow that’s next one I want you guys to fold one leg in the front okay like this I’m not gonna ask you guys to do the splits don’t you worry if you guys are like I do not write ever okay so bring that back leg out okay you should feel a stretch to the outside of your teabag area the outside of the leg on your folded leg okay you can kind of adjust as needed to feel more of a stretch for me if I kind of put my hands down bring my chest up I’m gonna feel a lot more okay let’s lay it over and again if you guys really want to get intentional bring a timer out or watch your phone or the clock or something and seriously thirty Seconds to 45 seconds per stretch and of course get along with me today on this so you get your groove and a lot of folks are like stretching is the worst part of my routine I don’t want to do any of it but I’m telling you if you want long lean muscles if you want injury prevention if you want your workouts to be maximized you’ve got a stretch okay bring it up go ahead and switch even all you buff boys out there you got a stretch too all right pull it up through the chest use your hands or your position your body so you feel most of the stretch through that outside through the T Bend area also through the bottom of the gluts doing good hang in there really long get that back leg okay let’s fold it over you’d be amazed I know every at the end of all my boot camp sessions are free tax classes we do stretching and it is like the desert of the workout so make sure you take any time to do that because your body will definitely thank you and if you have a high stress job or life is just crazy okay bring it back up okay bring these in all right so hang out where you are we’re actually gonna put both legs in front of us fit the hamstrings again for you folks for like six foot and stuff don’t try to get your hands all the way past your feet okay and five foot three just in case you’re whether you can get away with five foot two all right lay over it remember drop the head down if you want to hit the cows also then flex your feet back those toe should point for you with every exhale try to reach a little more reach reach reach and we could definitely hold these sketches a lot longer but for times sake and get through the session and not making you too bored we’ll get through the little critter so bring that up nice and slow okay so we’re gonna lay on our backs for this next one okay so make sure you’re actually a neutral spine position first then bring your leg up fold it over with a bend focus on keeping this guy over here this shoulder this arm on the floor good work lower back also through this command area a little bit top of the gluts so yeah the goal here is to obviously get this leg under the floor keeping this arm in that shoulder touching the floor as well and if your your spine get a little popping up okay too all right let’s bring that in so as we do this we’re gonna pull our knee up towards our body keep it in this position out nice and slow okay same thing here pull it up this guy stays over here on the floor okay lay it over and a lot of you guys have commuting to do in the mornings or the afternoons evenings from work or whatever you do you got to do this stuff because if we’re sitting in the car all day oh my gosh there’s just compression through the back and our hips and everything so do this stuff I promise it serves a purpose you’ll feel so much better pull that knee over a little guys all the way keep that shoulder on the ground okay bring that in remember how we do that hole in the knee nice and slow bring it out okay so staying on the ground all right point the toes elongate the legs relax to the spine and the neck relaxes shoulders let those drop back okay we’re going to pull our leg up through the knee so economically your body is gonna hear this leg is gonna come out just a bit you may not be directly up but your hip may be rotated out a little bit and you’re actually going to maximize the stretch if you open up through the hip just a bit so pull that in good job if you’re hanging out with me and doing these I promise you consistent this stuff is good for you your body will be happy we want happy bodies don’t we pull it up a little more you want that top of your quad to get as close to your body as possible okay all right now let’s elongate that leg nice and straight bring the other one up there you go and I know I said that ideally we’d be holding these for 30 to 45 seconds but if you don’t have a lot of time just to hold them 5 to 10 seconds but a little is better than nothing so just make sure you’re doing something okay all right go ahead and elongate that leg bring it out go ahead and sit up okay we can actually stay where we are we’re gonna have our shoulders and that like this okay so notice I’m not here bring it down towards your wrists you’re gonna feel more of a stretch that way of the shoulders back something hunched up okay let’s switch another arm pull it out through the wrist there you go and we could clearly be jamming for some of the stuff except for for the sake of camera Z being here is to stay on the mat for those things okay pull pull pull all right triceps are next okay so pull it up there you go wait Mc.Queen Oh shoulder blades let’s get ready and switch good job and let us know if you guys were happy with seeing a stretch session what you thought if you stuck it out the whole time if you’re going to take some of this and do it on your own for the full 30 to 45 seconds let us know what you think okay bring that down okay so if you have a wall or something you can go against a wall stretch out the chest if not there no big deal or if you have a partner to do this with have them pull your arms back but for now just going to clasp our hands bring it back drop the shoulders down about halfway through I’m gonna rearrange my grip so if you see my grip here with my hands halfway through let’s go ahead and switch okay drop the shoulders down almost done here and to the floor arms okay so bring those down everything feel okay alright so for forearms looks a little funny but just fingers pointing you backwards try to bring those wrist towards the ground okay you can also use your knees you used to take it slow especially if you’re not a big stretcher you got to give those muscle fibers a chance to elongate relaxing get conditioned like the rest of your body when you start working out few more seconds and you’d be surprised we hold a lot of tension all over our body but a lot of times people don’t think about their forearms being something they need a stretch totally is okay slowly bring that back up you feel that if you want you can move your wrist around okay some of this some ideas obviously hold it all right let’s hit her neck so I’m actually gonna have you guys stand up with me please okay standing up standing up all right so over to one side I want you to bring your arm up behind you like this okay don’t start dancing need people dancing over here you can’t see it’s pretty amazing there for you so hang that neck over good job roll it to the front and switch another arm this is a good one if you sit at a desk all day I am Telling You take some time stretch your neck out hey roll it to the front okay we’re in roll to the front not all the way back which is to the Sun a couple times so three times each way so total six so all the way just to the front you Morty one life okay go ahead and take your fingers and just gently pull down in the front notice I have a soft knee here helps me elongate my spine a bit all right go ahead and bring it up and that’s it what do you guys think I hope you feel stretched out and relaxed make sure you do this at least a couple of times a week especially if you’re doing a lot of our X hit videos because a lot of them are super high intensity and we don’t want injuries and we want you to be increasing your conditioning and your flexibility and being safe too so let us know what you thought make sure you subscribe to us here on exit leave a comment of course and follow me on twitter at cal su lee calm. .


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