Stretching Exercises
Neck & Shoulder StretchesIt's important to maintain good flexibility on your neck and muscles since these are where most people accumulate tension. This section contains instructions on how to stretch your neck and shoulder muscles properly to avoid accumulation of tension.
Chest & Arm StretchesThe chest, like the neck, is also a common area for tension build-up. Instructions on how to do the Basic Chest and Arm Stretches that can help prevent muscle tension in the chest and upper back can be found in this section.
Back StretchesThe back takes in tension more than any other part of the body. It is necessary to stretch the back properly after exercise. This section contains instructions on how to do the basic back stretches. Read here for more information.
Leg StretchesAnother part of your body that you need to stretch is your legs. Instructions on how to do the basic leg stretches which target the major leg muscles like the hip flexor (often the most neglected leg muscle) can be found in this section.
Stretching SequencesThis section will provide you with the suggested sequential stretches to have a good and relaxing stretch. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.
Resistance Exercises (Training with Free Weights)
Arm or Biceps CurlYou can do this Free Weights curl while sitting on a bench or using a barbell. For beginners, light dumbbells are the free weights for you. Each variation you perform strengthens the biceps and the muscles of the forearm in a slightly different way.
Triceps CurlYou can do this Free Weights Exercise with one weight in each hand or with a heavier weight held in both hands. Your free hand may be used to steady the arm being exercised. This will provide for a stricter movement. Read here for more information.
Forward Arm RaiseThis Free Weights Exercise strengthens your shoulders. Whether you prefer working with free weights, weights on gym machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all cost.
Lateral RaiseThis Free Weights Exercise strengthens the shoulders, especially the deltoids. This type of Free Weights exercise is single joint. Lateral Raise strengthens the muscles on your shoulders, especially the deltoids. It can be performed while standing or sitting.
Bench PressYou can also do this Free Weights Exercise with a barbell. This is called a "chest press" when you do it lying on your back instead of on a bench. A bench press gives you a greater range of motion than a chest press. This Free Weight Exercise strengthens the shoulders, triceps, and pectorals.
FlyThis Free Weights Exercise strengthens the chest. Although you also can do this exercise lying on a mat or on the floor, you won't get as much range of motion when you're lying on a bench. Include this exercise into your fitness routine.
Walking LungesThe Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more - your hamstrings, gluteals, and quadriceps.
Dumbbell SquatsThe Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section.
Upper Back ExercisesBuilding a wide back is every bodybuilder's dream. This is often termed as one of the most difficult areas to train by bodybuilders due to non-visibility. In this section, learn different exercises which target your upper back.
Exercises for Rotator Cuff MusclesThere are four rotator cuff muscles that need to be considered to help strengthen and stabilize the rotator cuff at the shoulder. Find out which exercises can help strengthen your shoulder muscles.
Resistance Exercises (Training with Your Own Body Weight)
Basic CrunchAlthough there are many abdominal exercises, crunches really work if you want to firm and tone your abdominal muscles. One of the most effective is the "basic crunch". You need to keep the movement slow and to focus on good technique for the crunches to be effective.
Reverse CurlThis variation of abdominal crunch targets the lower part of the abdominal section and puts less strain on the neck area. Learn how to do the Reverse Curl in this section.
Full CrunchThe Full Crunch is the most advanced abdominal exercise. It works the entire stomach area by combining the basic crunch and the reverse curl. Learn how to do the Full Crunch in this section.
LungesThe Lunge can give you wonderfully toned inner thighs and buttocks. When you perform lunges, keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward and let your knee pass forward your big toe in the middle position.
Basic Push-upsThis type of resistance exercise works your upper body. For women, using push-up grips will be easier on your wrists. The push-up is possibly the most classic of all strength-training exercises. This is an important exercise that you can incorporate in your fitness routine.
Rear Leg LiftsThe Rear Leg Lifts concentrate on your hamstrings and gluteals. This Resistance Exercise makes use of your own body weight to create resistance. If you do this properly and regularly, you will eventually be able to perform advanced versions of it.
SquatsThis Resistance Exercise concentrates work on your thighs and buttocks. Squats also work your lower leg muscles, abdominals and lower back since they are used for balance. This fitness exercise is also a tried-and-true lower-body exercise for anyone without knee problems.
Triceps DipsThis type of Resistance Exercise makes use of your own body instead of iron to create resistance. Fitness Exercises that involve lifting your own body weight help improve your posture and strengthen and protect your skeletal system.
Low Bridge with Leg RaiseThe Low Bridge with Leg Raise is an exercise that targets the hamstrings and the abdominal muscles. It makes use of your own body weight to create resistance. Learn how to do this exercise with the help of our animation and easy-to-follow steps.
Stability Ball ExercisesLearn how to progress in your core strength - from beginner to advanced movements - by doing different exercises on the stability ball.
Oblique Exercises for a Trim WaistThis oblique exercise sequence based on Pilates mat work can really trim your waistline. Check out the great exercises in this section and get started today. Learn the different Physical Fitness Exercises thoroughly, and you will know what kind of Fitness Exercise best suits you. All Physical Exercises provide benefits to your health and well-being. You just have to pick an exercise or training that suits your lifestyle and needs.
Showing posts with label Stretching Exercises. Show all posts
Showing posts with label Stretching Exercises. Show all posts
Wednesday, June 25, 2008
Tuesday, April 1, 2008
Thursday, February 28, 2008
Stretching during Pregnancy
The Basics
This set of full body stretches can be used whether you are just starting out or are more experienced. It will prepare you for just about any workout or physical activity. The stretches themselves are basic and easy to follow. Remember to warm up first and never stretch to the point of pain. Know your body’s limits. Hold each stretch for 15-30 seconds, repeating two or three times, depending on how you feel.
Neck Stretch: Keep torso upright, shoulders down and back, and spine neutral.With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle stretch is felt.
Biceps and Shoulder Stretch: Begin this stretch in a standing position with your feet approximately shoulder width apart. Clasp your hands together behind your back. Roll your chest out and raise your arms up towards the ceiling.
Triceps Stretch: Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Extend one arm overhead. Bend the extended arm so that you are reaching down the center of your back with the palm of your hand. Hold that arm down at the elbow with your opposite hand.
Chest Stretch (Corner Stretch): Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place on palm on each wall, wrists in line with your shoulders. Bending at the elbows, lower your body toward the corner, elbows pointing backward.
Back Stretch (Angry Cat Stretch): Begin on your hands and knees on a soft surface. Your knees should be directly below the hips, hands directly under the shoulders, head and spine in a neutral position. Inhale and tuck your chin into your chest, drawing your lower abdomen in towards the spine as you round your back.
Hamstring Stretch:Begin by standing upright, facing the seat of a low chair, stool, or step. Carefully place the heel of your right foot onto the chair (using a wall or another object for balance, if necessary). Keep your back leg slightly bent and abs tight to help with balance. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg.
Quadriceps Stretch:Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand. Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh.
Hip Flexor Stretch:Begin with both knees on the floor, and body upright. Use the floor or a low piece of furniture for balance (if necessary) and place your right foot in front of you, flat on the floor, knee bent. Your right knee should be directly over your right ankle, and your spine should be upright. Place your hands on your front thigh or on your hips. Keeping your torso upright, deepen the bend in your right knee (the knee may move in line with the toe at this point), and lean your hips forward.
Lower Back Stretch (Child’s Pose):Begin on hands and knees with hands directly below shoulders, palms flat, and knees directly below hips. Slowly extend arms out in front of you as your lower your buttocks towards your heels. Allow your head and arms to settle toward the mat, keeping shoulders pulled down away from your ears. Lengthen through the spine as you push your torso back.
Full Body Stretch (Downward Dog):Begin on your hands and knees, keeping hands directly underneath shoulders and knees underneath hips. Slowly straighten the knees as you lift your hips upward and lower your heels to the ground. Breathe steady as your lengthen through the spine and pull your shoulders down away from your ears. If your flexibility allows, lengthen through the arms and lower your chest, shifting your weight back into your heels.
Benefits of Stretching
Safety Tips
Injury Prevention
The Basics
Quick & Easy
DeskBound
Standing & Walking
A Challenge!
The Basics
This set of full body stretches can be used whether you are just starting out or are more experienced. It will prepare you for just about any workout or physical activity. The stretches themselves are basic and easy to follow. Remember to warm up first and never stretch to the point of pain. Know your body’s limits. Hold each stretch for 15-30 seconds, repeating two or three times, depending on how you feel.
Neck Stretch: Keep torso upright, shoulders down and back, and spine neutral.With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle stretch is felt.
Biceps and Shoulder Stretch: Begin this stretch in a standing position with your feet approximately shoulder width apart. Clasp your hands together behind your back. Roll your chest out and raise your arms up towards the ceiling.
Triceps Stretch: Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Extend one arm overhead. Bend the extended arm so that you are reaching down the center of your back with the palm of your hand. Hold that arm down at the elbow with your opposite hand.
Chest Stretch (Corner Stretch): Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place on palm on each wall, wrists in line with your shoulders. Bending at the elbows, lower your body toward the corner, elbows pointing backward.
Back Stretch (Angry Cat Stretch): Begin on your hands and knees on a soft surface. Your knees should be directly below the hips, hands directly under the shoulders, head and spine in a neutral position. Inhale and tuck your chin into your chest, drawing your lower abdomen in towards the spine as you round your back.
Hamstring Stretch:Begin by standing upright, facing the seat of a low chair, stool, or step. Carefully place the heel of your right foot onto the chair (using a wall or another object for balance, if necessary). Keep your back leg slightly bent and abs tight to help with balance. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg.
Quadriceps Stretch:Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand. Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh.
Hip Flexor Stretch:Begin with both knees on the floor, and body upright. Use the floor or a low piece of furniture for balance (if necessary) and place your right foot in front of you, flat on the floor, knee bent. Your right knee should be directly over your right ankle, and your spine should be upright. Place your hands on your front thigh or on your hips. Keeping your torso upright, deepen the bend in your right knee (the knee may move in line with the toe at this point), and lean your hips forward.
Lower Back Stretch (Child’s Pose):Begin on hands and knees with hands directly below shoulders, palms flat, and knees directly below hips. Slowly extend arms out in front of you as your lower your buttocks towards your heels. Allow your head and arms to settle toward the mat, keeping shoulders pulled down away from your ears. Lengthen through the spine as you push your torso back.
Full Body Stretch (Downward Dog):Begin on your hands and knees, keeping hands directly underneath shoulders and knees underneath hips. Slowly straighten the knees as you lift your hips upward and lower your heels to the ground. Breathe steady as your lengthen through the spine and pull your shoulders down away from your ears. If your flexibility allows, lengthen through the arms and lower your chest, shifting your weight back into your heels.
Benefits of Stretching
Safety Tips
Injury Prevention
The Basics
Quick & Easy
DeskBound
Standing & Walking
A Challenge!
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