Stretching Routines

If you have ever joined a gym or worked with a professional exercise trainer, you must have seen that the first thing they emphasize on are warm up exercises. These exercises involve stretching the body in a number of ways so that the muscles can become flexible as well as pliable, thus preparing them for the more strenuous exercises that are to follow. Besides increasing the flexibility of the muscles, undertaking stretching exercises a few times in a week helps in increasing the mobility of the joints, improves the blood circulation in the body, prevents injuries that may occur while exercising, improves the body posture and relieves mental stress in a person.

Looking at the physical and mental benefits that stretching can provide to a person, it makes sense to incorporate stretching exercises in one's daily schedule. Below is a list of some very effective stretching exercises which you can include in your stretch routines.

Stretching Exercises to Improve Flexibility

Start by exercising the neck first as once the neck muscles are relaxed, they help in removing tension from the entire body. After that, proceed on to the other body parts.

Neck Stretches
Stand straight with both your hands on your love handles. Take a few deep breaths in order to relax. Next, start with your neck stretches by rolling your neck, first in the clockwise direction and then anticlockwise. All the while keep your shoulders straight. Repeat these rotations five times in each direction. The second part includes an exercise to relax the muscles at the back of the neck. For this, simply lower your head till your chin touches your upper chest area. Hold on to this position for five seconds and then come back to the normal position. Repeat this exercise five times.

Arm Stretches
Stand straight and bring both your arms on the side of each of your shoulders so that you form a kind of a "T" with your body. Next, bring your arms in front of your body, parallel to the ground. Again bring back your arms to the side of your shoulders. Repeat this exercise ten times. Follow this exercise by rotating both your arms clockwise and anticlockwise, ten times each.

Upper Body Stretches
Stand straight with your feet joined together. Next, raise your arms straight above your head and bending your lower back, bring your upper body parallel to the ground. Lower the arms and touch your toes with it, without bending your knees. Come back to the normal position. Repeat this exercise ten times.

Stand with your feet shoulder width apart. Raise your arms straight above your head and bending from your waist, tilt towards the left side. Tilt according to your comfort level and then come back to the normal position. Repeat the same exercise on the right side too. Do not move your lower body while doing this exercise. This stretching exercise is excellent to make the muscles around your waist flexible.

Back Stretches
For stretching the back, lie down on the floor on your belly, i.e facing downwards. Now, lift your lower legs by bending your knees. Lift your head and upper body from the floor and using your hands, hold both your ankles. Next, try to pull your head as well as your legs toward each other. Hold on to this position for about 10 seconds and then come back to normal. Repeat this exercise ten times.

Leg Stretches
This exercise has to be performed while sitting. Sit on the floor and bending your knees, bring the soles of your feet together. Your body position should be such that both the knees are parallel to the ground and away from each other. Next, hold your feet together with your hands and start flapping your knees up and down. Repeat this ten times.

Whether stretching routines are a part of an exercise program or they are done separately, their benefits for the body are immense. It's not only athletes, the elderly, and dancers who benefit from doing regular stretching exercises but everybody and anybody who is conscious about his health and fitness and wants to improve upon it.