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Full-Body Stretching Routine: 10-minute Guided Session Stretching regularly is important for preventing injuries and improving— or maintaining—flexibility. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Why not start incorporating this practice into your workout schedule with our 10-minute full-body stretching routine? Benefits of stretching Why is this important? Well, every time you do a strength workout, little tears form in your muscles. If you don’t smooth the muscles out with stretches or foam rolling, they could grow unevenly and cause you trouble down the line. Stretching keeps your muscles smooth and close to their original length (i.e. long and lean), which in addition to helping them grown evenly, helps you increase the range of motion in your joints. Other benefits of stretching — anytime, not just after workouts — include: Better posture Improved range of motion Increase flexibility Follow along with our full-body stretching routine below. It's an excellent sequence of stretches to do after our 30-minute HIIT workout! For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. Full-body stretching routine: The exercises broken down Lying hamstring stretch Lay on your back with one leg extended on the floor and the other extended straight up above the hip joint, toes pulled towards the chin. Grab your raised thigh with your hands and pull it towards your chest. Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale. Hold the stretch for at least 20 seconds then repeat with the other leg. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. To make this stretch easier, allow the extended leg to have a slight bend. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. Ankle to knee (i.e., Figure-4) Lay on your back, bend your knees and keep your feet flat on the floor. Place the ankle of one foot on opposite knee and flex that foot. Grab the back of the thigh on the leg with the foot on the floor and pull it towards your chest. Push the knee of your bent leg out to extend the stretch. Breathe deeply and hold the stretch for at least 20 seconds, then repeat with other leg. Benefits: This stretch targets your glutes for a deeper stretch and releases tension from the lower back too. Push gently on your bent knee for maximal benefits. Lying torso twist Lay on your back with legs extended straight. Bring your left knee towards your chest, then guide it across your body to the right with help from your right hand placed outside of left knee. Stretch your left arm out to the side and look towards your left hand. Breathe slowly and deepen the stretch with every exhale. Hold stretch for at least 20 seconds and repeat with right knee. Benefits: The lying torso twist stretches your hips, groin, and lower back muscles, increasing mid-back mobility while opening chest. Downward dog Begin on your hands and knees with shoulders directly above your wrists and hips directly above your knees, and spine neutral (tabletop position). Spread your fingers wide, distribute your weight evenly throughout the knuckles and palms. Tuck your toes under, lift your knees off the floor and raise your hips to the sky. Gently straighten your legs, but don’t lock your knees. Press away from the floor to lengthen the spine into an inverted “V” shape. Press your arm bones straight so they align by your ears and allow your head to relax (but not dangle). Hold the position for 20 seconds, breathing deeply. To release, exhale and gently return to tabletop position. Benefits: Stretches the hamstrings and calves as well as your back and shoulders. Releases pressure in the neck. Press your weight equally through your heels and the palms of your hands for maximum benefits. Go with the flow: If you liked this pose, check out out our article on yoga for flexibility and strength. Namaste! Plank Place your hands on the floor directly underneath your shoulders, legs straight behind, feet together and toes curled under. Tense every muscle to keep the body in a straight line from the head through the top of your heels and parallel to the floor. Hold the pose for at least 20 seconds. Benefits: Recruits every muscle of your body to maximize time under tension. Breathe slowly and steadily, don’t hold your breath for best results. Cobra Lay face-down on the floor with legs extended behind you and rest the tops of your feet on the floor. Place your hands under your shoulders with fingers pointing forward and press your elbows into the sides of your body. As you inhale, press down through the tops of your feet and pubic bone, gently lifting your head and chest off the floor. Draw your shoulders back and away from your ears and don’t tense your neck. Benefits: This stretch increases the flexibility of your spine. It also stretches your chest while strengthening your shoulders. You’ll notice that it firms and tones your shoulders, abdomen, and buttocks too. Runner’s lunge Stand with feet shoulder-width apart and hands by your sides. Step forward with one leg and bend your knee (90°) to drop hips. Descend until the rear knee is close to the floor and front knee is directly above the ankle. Tilt your pelvis forward and squeeze your glutes. Breathe deeply and hold the stretch for at least 20 seconds. Drive through the heel of your lead foot and push off the rear foot to return to start position. Benefits: This stretch targets your hip flexors. It’s a complete stretch of your legs and works to open and aligns your hips. Pigeon Start on all-fours, bring right knee forward and place it behind right wrist. Place your right ankle in front of the left hip. Slide your left leg back, straightening the knee and pointing the toes. Keep your hips square and gently lower them down (use some support from a pillow or yoga block under the right buttock if needed). If you can, lower your upper body to the floor and rest your forearms and/or forehead on the floor. Breath and maintain stretch for at least 20 seconds. On an exhale, try to release tension in the right hip. Come out of the pose by pushing in the hands, lifting the hips up and returning to all-fours. Benefits: Opens the hips and uses core strength to keep the hips square. Also stretches the thighs, psoas, and groin too. Shoulder stretch Stand with feet hip-width apart, raise both shoulders up, back and down. Raise one arm up to shoulder height, thumbs down. Keeping shoulders back, pull the raised arm across your chest. Use the opposite hand to push arm into the body to create tension. Breathe deeply and hold the stretch for at least 20 seconds. Benefits: This stretch reduces stress and tension in shoulders and upper back. It also encourages shoulder flexibility and can reduce signs of pain or shoulder fatigue. Triceps stretch Stand with feet hip-width apart, reach one arm to the sky and bend at the elbow. Let your hand drop to the middle of your back, palm facing your back. Grab your elbow with the opposite hand and gently pull your elbow down to deepen the stretch. Breathe deeply, relax your neck and shoulders and hold for at least 20 seconds before repeating with the other arm. Benefits: Improves the flexibility of your triceps and range of motion of the shoulders. Forward bend Stand feet hip-width apart. Exhale as you bend forward at the hips (not from the waist), leading with your chest. Keep your legs straight but knees soft. Cross your forearms and hold your elbows while rocking slowly back and forth. Let the crown of your head hang down and breathe deeply for 20 seconds. To get out of the stretch, keep your back straight (don’t roll the spine). Child’s pose Begin on your hands and knees. Spread your knees apart (wider than your hips), bring your big toes to touch, and sit on your heels. Sit up straight to lengthen your spine before bending forward. Rest your chest between (or on top of) your thighs and rest your forehead on the floor. Bring your arms back alongside your legs with palms facing up. Breath and relax for at least 20 seconds. To release the pose, gently use your hands to walk your torso upright and sit back on your heels. Benefits: Helps soften and relax your lower back. Allows tension in the shoulders, arms, and neck to go away. Relaxes the muscles of the front of your body while passively stretching the muscles of your back. Stuck at a desk? Try these 8 stretches for people who sit all day. Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. When we stretch, we stimulate blood circulation throughout our body and this flood of oxygenated blood makes us feel energized. Give this stretching routine a go next time your cooling down from an 8fit workout or need a quick energy boost.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.