you have any health problems please consult your doctor before attempting any of these
Some people think that stretching is not important, but in reality
stretching is significant in sustaining ones good health no matter how active a person may
be. Stretching strengthens the body and improves ones ability to move about.
Stretching is a must for every athlete. It prepares a body for
physical activities by warming the body and lengthening the muscle tissues. This decreases
the chance of muscle strains, cramps, spasms, and injuries. Some people have even found
that stretching is a form of relaxation.
Before stretching one needs to be warmed up--a pre stretch. For example,
jogging ¼ or ½ of a mile will warm up the body for stretching. And stretching after an
activity helps to cool the body.
However, many people do not believe that there is a right and a wrong
way to stretch. When stretching, you must do it the correct way or else the stretching
won't be beneficial and can even be harmful.
In this section we will have various stretches for the body. Please feel
free to add onto this section by going to the message board.
- Side Reaches
- Wall Push
- Knee Pull
- Leg Curl
- Twisting Back Stretch
- Shin Stretch
- Overhead Stretch
- Position one hand on side of hip and another above your head.
- With the hand above your head, try to reach diagonally to the opposite
side of your body.
- Slightly tilt your body towards the side you are trying to reach and hold
for ten counts.
- Switch to the other arm and do the same
- Do not move your shoulders or the rest of your body while doing this
exercise. You should feel your side stretch.
Stand before a wall and place both hands flat against the wall.
Bend one leg towards the wall so that only the toes are touching it.
With the bent leg, keep the knee pointing towards the wall and keep back
Lean forward until you feel your calf stretching and hold for twenty
Switch to the other leg.
- Lean back against a wall.
- Keeping one foot firmly on the ground, lift the other leg.
- Bend that leg and pull the knee (with both hands) at close as possible
towards the chest.
- Hold for ten count. You should be able to feel the stretch on your
- Switch to the other leg.
Stand before a wall and place one hand flat against the wall.
With one foot firmly on the ground, lift the other leg and grab the foot
(with the arm on the same side of the body as the leg being lifted) from behind.
Pull the leg and feel the stretch on the hamstrings.
Hold for twenty count.
Twisting Back Stretch
Sit on the ground with both legs in front of you.
Take one leg and cross it over the other leg so that the middle of the
foot is lined up with the knee of the other.
Move the arm that is on the same side as the leg crossed. Place the arm
on the inside part knee of the leg that is crossed.
Push the knee and using the free hand, place it as far back behind you
(while keeping your balance at the same time)
Twist your body as much as possible until you feel your back stretching.
Hold for twenty counts.
Switch to other leg and repeat.
Sit on ground with legs in front of you.
Place both hands flat and firmly on the floor at your sides.
Place your feet so that the toes are pointing towards the ceiling.
Have someone push the upper part of your feet and hold for twenty counts.
Switch to pulling to the top part of your feet and hold for twenty
Standing or sitting, raise one arm over your head and bend it so that the
hand is touching the middle of the back.
With the free arm, pull the elbow of the bent arm towards it. You should
be able to feel the tricep stretch.
Hold for ten counts.
Switch to the other arm.