Stretching exercises

Share on Pinterest It’s common knowledge that people slow down as they age. Daily activities like standing up from a chair and getting in and out of bed become increasingly difficult. These limitations are often caused by a decline in muscle strength and flexibility. Flexibility is the ability of the muscles and tendons to lengthen and stretch in response to movement and allow a joint to move through its range of motion. A good stretching program is important to incorporate into your daily routine to help maintain flexibility. Stretches for the neck, arms, back, hips, and legs will help maintain flexibility as the years pass by, keeping you limber for all life has to offer. • Take a deep breath and slowly exhale as your stretch. • Hold each stretch for 30 seconds to give the muscle ample time to relax. • Don’t bounce while you stretch, as this increases your risk of injury. • Only stretch until you feel tension in the muscle, not to the point of pain. • Always warm up before stretching by moving around for 5 to 10 minutes, such as going for a walk. The Shoulder mobility is important as you age to maintain independence in activities such as getting dressed or getting items off a shelf. • Stretch your shoulders and arms by holding a towel in one hand over your head and letting it drape down behind your head and back. • Grab the other end of the towel with your other hand and gently pull down until you feel a stretch. Poor posture often causes the muscles of the chest to beco...

Penis stretching refers to using your hands or a device to increase the length or girth of your penis. Although there’s evidence to suggest that stretching can increase your size, the results are usually minimal. In some cases, they may even be temporary. Read on to learn more about how penis stretching works, how to set realistic expectations, and safe stretching techniques you can try at home. It’s important to remember that much of the evidence around penis stretching is anecdotal. Stretching exercises Manual stretching exercises involve using your hand to massage the tissues along the length of your penis. This is intended to stretch the skin and create “micro-tears” in the tissue. The tissues may appear engorged as they heal, making your penis look longer. Some exercises also claim to increase girth. Girth exercises, such as Consistency is key to maintaining either of these purported effects. Stretching devices Although researchers have studied penile extension devices, it’s still unclear how well they might work. Take the penis pump, for example. A Penile traction devices are also popular. The device pulls on your penis to modify its curvature. Traction devices have been used to treat Research on penis stretching techniques is limited. None of the studies that have been done point to any one technique as an effective way to permanently lengthen the penis. However, a temporary increase in size may be possible. One Participants used the device for 6 hours per day over ...

Contrary to what you might see on Instagram or in your local yoga studio, stretching exercises aren’t just for the human pretzels among us. If they’re not already a part of your workout regimen, read on to learn which stretching exercises are best for warming up, cooling down, and improving overall fitness. Why does having pliable muscles matter? “Flexibility is important for injury prevention, power through range of motion, and soft tissue recovery,” says Tiffany Cruikshank, L.A.c., MAOM, RYT, founder of Those things matter if you’re trying to get Flexibility is related to muscle tension and length, and it’s a component of “Mobility is the key to functional strength — the stronger you are through a complete range of motion, the stronger, more powerful, and less prone to injury you are during workouts and everyday life,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. There are many different kinds of stretching, but unless you’re an athlete, you can focus on two of them: static and dynamic. “Both stimulate a neuromuscular pathway that relaxes a muscle — but the muscle you relax depends on the type of stretching you perform,” says Thieme. “And the type of stretching you perform should be dictated by when you perform it.” Static stretching Static stretches are what you did in youth soccer or baseball when your coach instructed you to reach for your toes or interlace your fingers and reach overhead for 30 seconds. “When you graduall...

Many people suffer from tight leg muscles. A very common cause of leg tightness is due to the amount of time we spend sitting throughout the work day. As our knees are bent in this position, the muscles that flex the knee joint become used to being in this shortened position. We also tend to get a little tighter as we age and our muscles lose a bit of water content and extensibility. If you feel like your leg muscles are tight, you may benefit from working with a physical therapist to Your PT can show you exercises you can do to help improve your overall lower extremity mobility and flexibility. 1:19 Watch Now: 3 Easy Ways to Stretch Your Thighs Tight leg muscles can predispose you to injury during daily and recreational activities, and may even contribute to the development of back pain in some cases. To prevent this, it is important to stretch your legs to loosen tight muscles. These leg stretching exercises incorporate all the major muscle groups of the lower extremities. Be sure to check in with your doctor or physical therapist before starting any exercise program. Leg Stretches Leg stretches can help relieve tight, stiff muscles and increase your flexibility. You can do leg stretches on their own or as part of a post-workout cooldown to boost recovery. Below you will learn how to do various leg stretches and why they work. Verywell / Ben Goldstein The hamstring muscles travel from the pelvis to the back of each knee, and help to flex the knee and extend the hip. Thes...

Keep your upper body straight and legs apart. Then shift your weight in a slow "lunge" to the side over a bent knee (not forward, as in a typical lunge). You should feel a stretch along the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side. Stand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side. You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head -- or a few inches above your head -- to affect different parts of your shoulders and chest. This one stretches your hip flexors. Lie on your back with your knees bent and your feet on the floor about hip-width apart. Gently tighten your stomach muscles to help flatten your back and prevent overstretching. Then tighten your butt (glute) muscles as you push your hips up toward the ceiling. Hold for a few seconds and repeat. Stand behind a chair with your legs about shoulder-width apart. Put one hand on the chair for b...

Everyone can benefit from hip conditioning, even if you don’t have any hip concerns. Stretching and strengthening these muscles can help build stability and flexibility. Many people have weak or inflexible hips due to excessive sitting and too little exercise. On the other end of the spectrum, athletes who overuse their hips can also experience pain and injury. With so many hip exercises out there, it’s difficult to decide which ones are right for you. We’ve got you covered. Here are 14 of the best hip exercises that can help everyone, from weightlifters, hikers, and runners to senior citizens and people living with arthritis. Keep reading to learn what hip exercises are right for you and how to do them. To stretch and strengthen your hips, you’ll want to target: • the • the Essentially, you’ll be strengthening and stretching the back and sides of the hips. You’ll need to avoid overworking the Men and women can target the same muscle groups. In general, men often have tighter hips then women, though this can vary. Anyone with tight, inflexible hips should start slowly and gently, building up gradually. Always warm up the large muscles surrounding your hips before you begin a workout. This boosts your circulation and gets these muscles flexible and fired up before you move into more dynamic exercises. Here are some warmup exercises you can begin with: 1. Frankenstein walk This exercise works your hips, quads, and hamstrings. It also increases range of motion. Maintain good ...

Stretching, like “Stretching improves your body’s ability to move and can increase your mobility significantly while decreasing exercise-related pain,” says Carlos Teasdale, ATC, CSCS. Doing Here, Teasdale shares some of his favorite “stretching for beginners” moves (also good for anyone who could use a refresher on stretching). We begin with dynamic warm-ups you can use to start any workout, then shift to static stretches to help you loosen up after exercise. This yoga standard gives you a full-body stretch and can prep you for workouts that include planks and push-ups. • Start in high plank, with your hands under your shoulders and feet slightly wider than your hips. Push your hips up and back. Make a mountain shape with your body, with your tailbone at the peak. • Keep palms flat on the floor with fingers spread wide, and press into your forefinger and thumb to protect your wrists. • Straighten your legs or keep a soft bend in your knees. Drop your heels down toward the mat (it’s OK if your heels do not touch the mat). • Keep your ears in line with your biceps to prevent straining your neck. • Hold for 5 to 10 breaths. This dynamic mini-flow is great before any workout. It stretches your back, core, and hips, as well as your neck and chest. • Start on all fours with your back flat, your hands under your shoulders, and your knees below your hips. • On the exhale, round your back toward the ceiling, tucking your tailbone and bringing your chin to your chest. • On the inha...

Contrary to what you might see on Instagram or in your local yoga studio, stretching exercises aren’t just for the human pretzels among us. If they’re not already a part of your workout regimen, read on to learn which stretching exercises are best for warming up, cooling down, and improving overall fitness. Why does having pliable muscles matter? “Flexibility is important for injury prevention, power through range of motion, and soft tissue recovery,” says Tiffany Cruikshank, L.A.c., MAOM, RYT, founder of Those things matter if you’re trying to get Flexibility is related to muscle tension and length, and it’s a component of “Mobility is the key to functional strength — the stronger you are through a complete range of motion, the stronger, more powerful, and less prone to injury you are during workouts and everyday life,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. There are many different kinds of stretching, but unless you’re an athlete, you can focus on two of them: static and dynamic. “Both stimulate a neuromuscular pathway that relaxes a muscle — but the muscle you relax depends on the type of stretching you perform,” says Thieme. “And the type of stretching you perform should be dictated by when you perform it.” Static stretching Static stretches are what you did in youth soccer or baseball when your coach instructed you to reach for your toes or interlace your fingers and reach overhead for 30 seconds. “When you graduall...

Share on Pinterest It’s common knowledge that people slow down as they age. Daily activities like standing up from a chair and getting in and out of bed become increasingly difficult. These limitations are often caused by a decline in muscle strength and flexibility. Flexibility is the ability of the muscles and tendons to lengthen and stretch in response to movement and allow a joint to move through its range of motion. A good stretching program is important to incorporate into your daily routine to help maintain flexibility. Stretches for the neck, arms, back, hips, and legs will help maintain flexibility as the years pass by, keeping you limber for all life has to offer. • Take a deep breath and slowly exhale as your stretch. • Hold each stretch for 30 seconds to give the muscle ample time to relax. • Don’t bounce while you stretch, as this increases your risk of injury. • Only stretch until you feel tension in the muscle, not to the point of pain. • Always warm up before stretching by moving around for 5 to 10 minutes, such as going for a walk. The Shoulder mobility is important as you age to maintain independence in activities such as getting dressed or getting items off a shelf. • Stretch your shoulders and arms by holding a towel in one hand over your head and letting it drape down behind your head and back. • Grab the other end of the towel with your other hand and gently pull down until you feel a stretch. Poor posture often causes the muscles of the chest to beco...

Many people suffer from tight leg muscles. A very common cause of leg tightness is due to the amount of time we spend sitting throughout the work day. As our knees are bent in this position, the muscles that flex the knee joint become used to being in this shortened position. We also tend to get a little tighter as we age and our muscles lose a bit of water content and extensibility. If you feel like your leg muscles are tight, you may benefit from working with a physical therapist to Your PT can show you exercises you can do to help improve your overall lower extremity mobility and flexibility. 1:19 Watch Now: 3 Easy Ways to Stretch Your Thighs Tight leg muscles can predispose you to injury during daily and recreational activities, and may even contribute to the development of back pain in some cases. To prevent this, it is important to stretch your legs to loosen tight muscles. These leg stretching exercises incorporate all the major muscle groups of the lower extremities. Be sure to check in with your doctor or physical therapist before starting any exercise program. Leg Stretches Leg stretches can help relieve tight, stiff muscles and increase your flexibility. You can do leg stretches on their own or as part of a post-workout cooldown to boost recovery. Below you will learn how to do various leg stretches and why they work. Verywell / Ben Goldstein The hamstring muscles travel from the pelvis to the back of each knee, and help to flex the knee and extend the hip. Thes...