How do beginners stretch their body?

How do beginners stretch their body?

How to do this stretch:

  1. Lie on your back with your legs up and your knees bent at a 90-degree angle.
  2. Cross your left ankle over your right knee.
  3. Grab your right leg (either over or behind your knee) and pull it toward your face until you feel a stretch in your opposite hip.
  4. Hold for 30 seconds.
  5. Repeat on the other side.

What are 8 flexibility exercises?

8 stretches for flexibility:

  • Seated trapezius stretch.
  • Shoulder stretch.
  • Triceps stretch.
  • Lower back.
  • Hip flexor stretch in three planes.
  • Hamstring stretch.
  • Quadriceps stretch.
  • Calf stretch.

What should I stretch first?

As a general rule, you should usually do the following when putting together a stretching routine:

  1. stretch your back (upper and lower) first.
  2. stretch your sides after stretching your back.
  3. stretch your buttocks before stretching your groin or your hamstrings.
  4. stretch your calves before stretching your hamstrings.

What are the simple stretching?

Stretches in bed

  1. Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders.
  2. Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands.
  3. Spinal twist.
  4. Upper back stretch.
  5. Neck stretch.
  6. Shoulder stretch.
  7. Side stretch.
  8. Standing quad stretch.

How can I stretch my full legs?

Hamstring stretch – hold for 10 to 15 seconds

  1. Lie on your back and raise your right leg.
  2. Hold your right leg with both hands, below your knee.
  3. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight.
  4. Repeat with the opposite leg.

What are 2 flexibility exercises?

Because stretching may aggravate an existing injury, if you’re injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.

  • Forward Lunges.
  • Side Lunges.
  • Cross-Over.
  • Standing Quad Stretch.
  • Seat Straddle Lotus.
  • Seat Side Straddle.
  • Seat Stretch.
  • Knees to Chest.