Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility

Table of contents :
Introduction
Chapter 1: The Runner’s Stretch
Chapter 2: Side Standing Stretch
Chapter 3: Hang Forward Stretch
Chapter 4: Low Lunge Arch
Chapter 5: Back Seated Twist
Chapter 6: The Bound Angle
Chapter 7: Ankle Circles
Chapter 8: Arm Circle Explosion
Chapter 9: Against the Wall Calf Stretch
Chapter 10: The Active Pigeon
Chapter 11: The Modified Snake
Chapter 12: Hamstring Stretches
Chapter 13: The Quadrupeps
Chapter 14: The Split Squat
Chapter 15: The C-Curve
Chapter 16: Shoulder Stretch
Chapter 17: Back Stretch Flexibility
Chapter 18: Calf Stretches
Chapter 19: Stretching for the Lower Back
Chapter 20: Hip Stretches
Chapter 21: Thigh Stretches (Bonus Stretch)
Conclusion

Citation preview

Stretching 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility

Contents Introduction Chapter 1: The Runner’s Stretch Chapter 2: Side Standing Stretch Chapter 3: Hang Forward Stretch Chapter 4: Low Lunge Arch Chapter 5: Back Seated Twist Chapter 6: The Bound Angle Chapter 7: Ankle Circles Chapter 8: Arm Circle Explosion Chapter 9: Against the Wall Calf Stretch Chapter 10: The Active Pigeon Chapter 11: The Modified Snake Chapter 12: Hamstring Stretches Chapter 13: The Quadrupeps Chapter 14: The Split Squat Chapter 15: The C-Curve Chapter 16: Shoulder Stretch Chapter 17: Back Stretch Flexibility Chapter 18: Calf Stretches Chapter 19: Stretching for the Lower Back Chapter 20: Hip Stretches Chapter 21: Thigh Stretches (Bonus Stretch) Conclusion

Introduction I want to thank you and congratulate you for downloading the book, “20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility”. Have you ever wondered why your muscles get so tight after doing certain exercises? Do you ever wish that your body could be a bit more flexible and well balanced? Do you suffer from cramps often? Well, the answer is here! Maybe, you need some stretching in your life. Stretching helps blood flow freely in the body. When that happens, you become more flexible. Stretching can also lead to you having more stamina and power for many exercises that you may do. This book contains various stretching techniques that you can follow to increase flexibility, and reduce the amount of pain and stress in your life. Stretching will increase your range of motion and can calm you. Many use stretching as a form of meditation. Read this book to take a step towards a new, healthier you. Thanks again for downloading this book, I hope you enjoy it!

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Chapter 1: The Runner’s Stretch Why it’s important: The Runner’s Stretch is a good way to stretch your hamstrings. When your legs have enough power, you will be able to do lots of exercises like lunges and squats. Making sure your legs are flexible will maximise your performance when doing these exercises and will decrease the risk of injury. Instructions Step 1: Lower your lunge by letting your right foot step forward, and then place your fingertips on the floor. If you can’t reach them, use 2 floor cushions, instead.

Step 2: Exhale in one swift motion as you straighten your right leg. Then, return to the lounge position. Step 3: Repeat process for at least 4 times, and make sure to switch sides.

Chapter 2: Side Standing Stretch Why it’s important: This technique increases balance and flexibility in both the arms and legs. This way, when you do and exercise that involves jumping, for example jumping jacks0, you’d have lots of vigor and won’t feel easily tired. This also stretches out the back and improves your posture. Instructions Step 1: Hold your arms straight overhead and let your feet stand together. Then, make sure that you hold your hands together and that your fingers have been stretched out and interlaced. Reach upwards as you inhale.

Step 2: Bend your upper body to the right and breathe out as you do so. Return towards the center after taking 5 slow breaths. Step 3: Do the same thing on your left side.

Chapter 3: Hang Forward Stretch Why it’s important: This technique increases the strength of your back, and increases stamina and resistance for exercises that require time and strength, such as anabolic exercises, or HIIT, together with cycling, and the like. This will also help you have a better jumping posture and technique, as well. Instructions Step 1: First, make sure that you hold your fingers together by interlacing them behind your back. You can hold on to a dish towel if your hands don’t touch. Step 2: Straighten your arms and breathe in so your chest could expand.

Step 3: Bend at your waist and exhale, and make sure your hands would stretch towards your head. Step 4: Hold the position for at least 5 breaths.

Chapter 4: Low Lunge Arch Why it’s important: This technique works like the Runner’s Stretch in such a way that it improves your legs together with your arms, this means that you will be able to perform exercises like planking, roulettes, arches, etc. a lot better. It also allows you to move faster—and be better at what you’re doing. Instructions Step 1: Let your right foot lunge forward in a low manner and bend your left knee on a mat or blanket on the floor. Step 2: Place your arms in front of your right leg and let your thumbs be hooked together. Let your palms face the floor.

Step 3: Sweep your arms overhead and make sure to breathe in. Step 4: Take five deep breaths and then start switching sides.

Chapter 5: Back Seated Twist Why it’s important: This one is quite challenging because it involves almost your whole body—but it’s great because it means you’re adding flexibility and strength to your arms and legs, together with your shoulders, neck, and back. When your whole body is flexible, it’s able to move seamlessly without much hassle, improving your performance when doing sporting activities. Instructions Step 1: Step your right foot over the leg. Then, place your right hand on the floor and let your fingers point outwards so you could have some form of support. Turn to the right after bending your elbow and then place your left arms back on your knee. Sit tall and inhale as you do so. Step 2: Twist and breathe out as you do so.

Step 3: Press your right arm into your leg and then look over your right shoulder. Step 4: Hold this position for at least 5 breaths and then return towards your

center. Switch sides after doing so.

Chapter 6: The Bound Angle Why it’s important: This stretch has meditative, Yogic roots. It’s perfect for keeping yourself balanced, and allowing yourself to do sitting exercises— such as Yoga or Pilates—better. This way, you’d get the full effects of the said exercises! Instructions Step 1: Sit with your legs straight on the floor. Step 2: Bend down your knees and then bring together the soles of your feet. Make sure you let your knees drop towards the ground.

Step 3: As you exhale, hold your shins and then let your chest stretch upwards. Step 4: Hinge forward as you exhale. Make sure not to round your back as you use your hips and then bring your palms down to the ground. Step 5: Hold the position for at least 5 slow breaths.

Chapter 7: Ankle Circles Why it’s important: This particular technique is great because it targets the calf muscles and makes use of the isolation technique—which means you’ll be able to test a certain muscle group, so that it will be able to move at its best—and you’d get all the positive effects later. Instructions Step 1: Hold yourself using a sturdy object, such as a squat rack—or anything else you could find near you.

Step 2: Lift your right leg 2 inches off the floor and into the air. Use your big toe to perform a circular motion, just like you’re trying to make a big circle. Do 1 repetition each for each toe and make sure that as you perform, you’d be able to breathe normally. Step 3: Once you’re done with the first foot, repeat the exercise on the other.

Chapter 8: Arm Circle Explosion Why it’s important: This technique targets the shoulder muscles to give your arms better grip and stability. Doing this stretch will not only reduce strain and injury from common exercises, but also from certain techniques, such as rowing, paddling, and similar sporting activities. Having strong shoulder muscles means your arms will have a stronger base to work from, making them more effective when doing exercises. Instructions: Step 1: Extend your arms to your sides in a straight manner as you stand up. Make sure your arms are parallel to the floor and to your torso in a 90-degree angle. Make this your starting position. Step 2: Then, make 1 diameter circles with your outstretched arms. As you perform the movement, make sure that you’d breathe normally.

Step 3: Let your outstretched arms continue the circular motions for at least 10 seconds each. Go the opposite direction and reverse the movements. Step 4: Remember that you have to do 2 repetitions (1 rep=1 circle), and one set is equivalent to 10 movements. Step 5: Once you’re adept with this, you could add the use of light resistance items.

Chapter 9: Against the Wall Calf Stretch Why it’s important: This one improves your balance, stamina, flexibility, and strength as it’s able to coordinate your body because you get to stand as you stretch. It’s also able to work on your calf muscles, which will strengthen your legs and make you more effective at jumping exercises. Instructions Step 1: Face a wall while standing several feet away from it. Let your stance stagger as you place a foot forward. Step 2: Rest your hands on the wall as you lean forward. Keep your head and hip on a straight line, and keep your heels straight, as well.

Step 3: Try to keep your heels on the ground as much as you can Step 4: Hold the position for at least 10 to 20 seconds before you go and switch sides.

Chapter 10: The Active Pigeon Why it’s important: This technique is perfect for those who want to practice yoga or other meditative, flexing exercises because it targets those deep gluteal muscles, also known as the Piriformis. This stretch will increase flexibility for your legs and will strengthen your core. This will help when you come around to doing other stretches. Instructions Step 1: Start in a full push-up position where your shoulders are aligned with your palms. Step 2: On the floor, place your left knee down and bring the right knee down, as well. Make sure they are perpendicular with the top of your foot on the floor. Step 3: Bring these down to your forearms and then let your top foot and right leg go down, and then lift your chest and keep it towards the wall as you gaze down.

Step 4: Bring your chest towards the floor (if you can), and bring your arms in front of you. Step 5: Pull your navel all the way to your spine so your pelvic-floor muscles

could be tightened. Then, contract your glutes towards the right. Step 6: Now, work on your toes by curling them onto the balls of your feet, using the heels to push them. Step 7: Bend your knees towards the floor. Make sure to do 5 reps before switching sides.

Chapter 11: The Modified Snake Why it’s important: This stretch primarily targets the abdominals, and is one of the few stretches that does. This stretch also requires arm strength to hold for long periods of time. As you do this stretch you will find that you triceps will become stronger, preparing you for yoga, Pilates and other meditative exercises. Instructions Step 1: Lie on the floor with your face turning down. Place your thumbs on your shoulders, and let the tops of your feet be extended on the floor. Step 2: Work on your pelvic floor by tightening it and then let your hips be tucked downwards. Squeeze your glutes as you do this.

Step 3: Let your shoulders move away from your ears by pressing them down, Step 4: Use your thumbs and index fingers to push through, and then bring your chest to the wall in front of you by raising it up. Step 5: Relax for a couple of seconds and then repeat the exercise. Step 6: Do 5 reps of this technique.

Chapter 12: Hamstring Stretches Why it’s important: Hamstring stretches are great because they not only stretch, but strengthen both your glutes and hamstrings. This technique increases flexibility in the lower part of the body and will add strength to your legs. Instructions Step 1: First, make sure that you put a folded towel under your head where you’ll be lying down, and then extend your legs as much as you can so they could be flexed. Step 2: Then, bend down your right knee to your chest and let your fingers be interlaced behind your hamstrings. Keep them as close to your groin as possible, and then keep your chin up and gaze at your chest as you do so.

Step 3: Extend your leg as you tighten the muscles of your pelvic floor. Contract your quads as you push through each of your heels. Step 4: Get back to the starting position and repeat the exercise. Do 5 reps of this technique. Step 5: Repeat the technique one more time and then make sure to turn your

thigh in an outwards manner for 5 reps. Make sure your heels are now pointing in. Step 6: Relax for a couple of seconds and then repeat once more. This time, make sure that your heels are pointing outwards. Do another 5 reps. Step 7: Switch your legs and repeat for another 15 reps on each leg.

Chapter 13: The Quadrupeps Why it’s important: This technique is great because it works on the quad muscles—which includes the inner and outer thighs—together with the shoulders, giving you a better stance as you stand and helping you improve your flexibility and balance by a mile. This also improves the strength of your hands and fingers, which of course, could give you loads of positive benefits! Yoga and Pilates also become easier because of this. Instructions Step 1: With your wrists aligned with one another, kneel with both knees on the floor, and let your wrists be perpendicular with your shoulders. Keep your knees under your hips and curl your toes on the floor. Step 2: Now, bring down your forehead towards the floor. Use your left foot’s pinkie edge and slide it along with your left hand in front of you—also on the floor. Make sure your right palm is set flat on the floor, as well.

Step 3: Then, press down your shoulders away from your ears, and use your glutes by squeezing them. Step 4: Get back to the starting position. Do so by pushing your right palm down and letting your left hand slide back to your shoulders. Step 5: Do 5 reps of this before switching sides. Repeat 2 times.

Chapter 14: The Split Squat Why it’s important: This technique is perfect for your calves and quads— when they’re strong, you can do different kinds of exercises at a more challenging level, such as HIIT or Afterburn Training—both could help you lose belly fat and gain muscle. Partnered with a great diet, this technique could certainly help you out a lot. It’s great training for yoga or Pilates, too! Instructions Step 1: Make sure your feet are hip-width apart. Stand in this position. Step 2: Use your right foot to step forward. Make sure it’s 12 inches forward. Step 3: Now, curl your toes under your left leg and make sure the weight is equal between both feet. Let your fingers be interlaced and then put them under your ribs. At this point, turn your shoulders away from your ears by pulling them down.

Step 4: Now, tighten your pelvic floor muscles and then tuck your pelvis under them. Use your glutes by squeezing them together. Step 5: Now, bend both of your knees and get down in 3 counts (1-2-3)

before stretching your left quad as much as you can. Don’t put so much pressure to avoid cramps. Step 6: Press yourself down to the floor and get back up on the count of 3 once more. Step 7: Do 5 reps of this exercise before switching sides.

Chapter 15: The C-Curve Why it’s important: It is really important to take care of your lower back when you are regularly doing exercises because if it’s not in good condition, you may have a hard time managing to sit down for extended periods of time, and you might often have cramps or suffer from back strain. This also makes you all the more flexible and strong too! Instructions Step 1: With your knees bent, sit down on the floor and make sure your feet are at least 12 inches away from your glutes. Step 2: Now, make use of your fingers by interlacing them behind the hamstrings. Let your elbows point outwards to the sides.

Step 3: Make your way round back and make sure your pelvic floor has been tightened inwards to your spine. Concentrate on your belly button. Let your jaws be pulled in as you do this and then use your nose to inhale. Step 4: Draw your navel tighter inwards and then push your heel towards the wall that you see in front of you. Pull your pinkie toe back and push your right foot down. Step 5: Get back to your starting position and repeat the exercise. Make sure

that you do 5 reps of this before switching sides.

Chapter 16: Shoulder Stretch Why it’s important: There are times when you forget about your shoulders, not realizing that without them, you would not be able to function properly. Well, this exercise is here to help you focus on your shoulders and make sure they’re nice and healthy. This improves upper body resistance and flexibility, as well. Instructions Step 1: Stand with your back against the wall, your arms at shoulder height, and your feet shoulder-width apart. Step 2: Now, bend your elbows so that your fingertips would touch the wall behind you and your fingertips would point towards the ceiling. When you feel slight discomfort, stop for a bit—especially if you feel sharp pain, because it means there’s a problem with your shoulders. Otherwise, continue.

Step 3: Stay in the same position for at least 10 to 30 seconds. Step 4: Roll your arms forward slowly and then make sure your elbows are bent. Touch the wall and point towards the floor, and check if you feel any discomfort. Continue otherwise. Step 5: Hold the position for another 10 to 30 seconds. Step 6: Switch sides and use your hips more at this point.

Step 7: Repeat the exercise for at least 3 to 5 times.

Chapter 17: Back Stretch Flexibility Why it’s important: Another thing that could help you move freely is your back—but only when it’s in tip-top shape. With the help of this technique, you’ll be able to address back issues—and make sure that it becomes better and stronger—so you can say goodbye to back pain for good! Instructions Step 1: Find a chair and then sit on it. Make sure it has sturdy armrests. Try to sit as straight as possible and make sure your feet are planted firmly on the floor. Let your feet stay shoulder-width apart. Step 2: Twist towards your left waist and make sure not to move your hips. Then, move your head towards the left and hold the armrest after lifting your hand. After doing so, put your right hand outside your thigh on the left side, and twist as far as you can.

Step 3: Stay in this position for a good 10 to 30 seconds. Step 4: Bring your face forward slowly and then repeat the exercise on the right side of your body. Step 5: Repeat for 3 to 5 times more.

Chapter 18: Calf Stretches Why it’s important: It’s always important to stretch out your calves so they’d be stronger. After all, they help carry your weight, so it’s just right that you concentrate on them every once in a while. By doing this stretching technique, you not only strengthen your calves now, you can also be sure that your calves will be great for a long time! Instructions Step 1: Face a wall arms’ length from you and make sure your feet are shoulder-width apart from each other. Step 2: Flatten your palms against the wall and make sure that feet are still shoulder-width apart. Step 3: Use your right leg to step forward, and then bend your right knee. Let your feet stay flat on the floor and then slightly bend your left knee until you feel some contractions on your calf muscles. Bend some more until you feel a comfortable stretch—you’ll know how it feels when it happens.

Step 4: Stay in this position for at least 10 to 30 seconds and then get back to the starting position. Step 5: Repeat the process with your right leg.

Step 6: Switch to the other side and alternate legs. Do so for 3 to 5 times on each leg.

Chapter 19: Stretching for the Lower Back Why it’s important: Stretching your lower back is good because aside from the fact that it strengthens your lower back, it also makes you less susceptible to respiratory problems—which are common for people with weak lower back sides. They’re also quite comforting—even if somehow, they could be challenging. Instructions Step 1: Sit with your legs straight on the floor. Step 2: Bend down your knees and then bring together the soles of your feet. Make sure you let your knees drop towards the ground.

Step 3: As you exhale, hold your shins and then let your chest stretch upwards. Step 4: Hinge forward as you exhale. Make sure not to round your back as you use your hips and then bring your palms down to the ground. Step 5: Hold the position for at least 5 slow breaths.

Chapter 20: Hip Stretches Why it’s important: Stretching your hips is good because it helps you develop a stronger and more flexible back, and stronger legs, as well. This technique also helps in making you ready for afterburn training, cardio, and anabolic exercises—and definitely gets you fitter and much more in shape! Instructions Step 1: Sit with your legs straight on the floor. Step 2: Bend down your knees and then bring together the soles of your feet. Make sure you let your knees drop towards the ground. Step 3: As you exhale, hold your shins and then let your chest stretch upwards. Step 4: Hinge forward as you exhale. Make sure not to round your back as you use your hips and then bring your palms down to the ground. Step 5: Hold the position for at least 5 slow breaths.

Step 6: On the floor, place your left knee down and bring the right knee down, as well. Make sure they are perpendicular with the top of your foot on the floor. Step 7: Bring these down to your forearms and then let your top foot and

right leg go down, and then lift your chest and keep it towards the wall as you gaze down. Step 8: Bring your chest towards the floor (if you can), and bring your arms in front of you. Step 9: Pull your navel all the way to your spine so your pelvic-floor muscles could be tightened. Then, contract your glutes towards the right. Step 10: Repeat twice.

Chapter 21: Thigh Stretches Why it’s important: This exercise is perfect for making sure your thighs are working properly, and to make sure that you’d be able to stand or lie down without hassle—even for extended periods of time. Instructions Step 1: Lie on the floor with your face turning down. Place your thumbs on your shoulders, and let the tops of your feet be extended on the floor. Step 2: Work on your pelvic floor by tightening it and then let your hips be tucked downwards. Squeeze your glutes as you do this. Step 3: Let your shoulders move away from your ears by pressing them down.

Step 4: Use your thumbs and index fingers to push through, and then bring your chest to the wall in front of you by raising it up. Step 5: With your wrists aligned with one another, kneel with both knees on the floor, and let your wrists be perpendicular with your shoulders. Keep your knees under your hips and curl your toes on the floor. Step 6: Now, bring down your forehead towards the floor. Use your left foot’s pinkie edge and slide it along with your left hand in front of you—also on the floor. Make sure your right palm is set flat on the floor, as well.

Step 7: Then, press down your shoulders away from your ears, and use your glutes by squeezing them. Step 8: Get back to the starting position. Do so by pushing your right palm down and letting your left hand slide back to your shoulders. Step 9: Do 5 reps of this before switching sides. Repeat 2 times.

Conclusion Thank you again for downloading this book! I hope this book was able to help you to learn various stretching techniques that you could follow.

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