Content

• Advice
• Warning

• Raise an arm.
• Bend elbows and place forearms behind head, between shoulder blades.
• Raise your opposite arm and grab the elbow that is facing the sky.
• Pull that elbow towards the head.
• Repeat for the other arm.

Stretch your biceps.

• Straighten arms to the sides with index finger pointing up in the sky.
• Rotate your arm so that your index fingers are facing straight back, then continue to rotate your arm until your index finger is facing down.

Stretch your wrists.

• Hold one arm in front of you with your elbow bent (keep your elbow close to your body) and your palms up.
• Use your opposite hand to hold your fingers and pull down slowly until the hand is facing the floor.
• Continue to pull your fingers, but pull upwards as the palms are facing down.
• Repeat with the other hand.

Stretch your quads muscles.

• Stand up straight and pull one leg back (flamingo pose).
• You continue to pull your foot upwards.
• Repeat with the other leg.

Stretch your triceps muscles.

• Place one leg in front of the other leg (sloping position) with your hands on your hips.
• Lean slightly before you begin to straighten your hind legs, ideally press your back foot down to the floor.
• Repeat with the other leg.

Stretch the hamstring muscles.

• Sit on the floor with your feet in front of you.
• Reach arms forward, preferably holding hands to toes and hold still.

Stretch your hips.

• Lie on your back with knees bent and feet flat on the floor.
• Enter the number four position by placing one ankle on the opposite knee.
• Put your hands around your knees, squeeze and pull toward your body, hold still.
• Repeat for the other side.

Stretches in the groin.

• Sit on the floor.
• Press the soles of the feet together (frog sitting).
• Pull your feet as close to your body as possible.
• Place your hands on your ankles, at a position where your elbows are aligned with your knees.
• Push in your elbows to try to push your legs down. (This action contracts your groin muscles to help you stretch deeper.)
• Push your knees down.

Stretch your upper back.

• Bring your hands back and raise your hands above your head (like a butterfly swim).
• Continue swinging your arms over your head and out forward.
• Try to keep your arms parallel to the floor while doing the stretch.
• To maintain your balance, push your body back a bit with your knees slightly bent.

Neck stretching.

• Bow your head forward but don't turn your head back and forth because of the danger. Instead stretch your neck to the left, right, front and back, but must return to the center first!
• Tilt your head to one shoulder, tilt it back and roll your head left to right, then from right to left in a 30 degree motion.
• Remember that when you tilt your head back, you have to relax your jawbone, even letting your mouth open a little.

Stretch your jaw muscles.

• Tilt your head back, rest your chin on your palm and pull your chin open to open your mouth.
• Say "Ah!" (you can speak out loud).
• Hold your chin with your thumb, index and middle fingers.
• Pull the chin from left to right. This exercise is useful if you have been hit by your jaw before (eg, knocked out while playing boxing).

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Part 2 of 2: When to stretch

1. 

   Always stretch after exercising. Stretching helps ensure optimal fluid circulation throughout the body, and provides the right flexibility for the body to prevent connective tissue from tearing while you are active. advertisement

Advice

• Stretch your muscles every day so your body becomes more flexible and flexible.
• All stretching positions should be held still, not moving for 15-20 seconds. This is longer than the time that the muscle contraction occurs, which is the first 10-12 seconds when the body's reflex is against the stretching.
• Try not to stretch when you first start, you need to get used to the stretching to make your body more flexible. Injuries can happen if you stretch too much at the beginning.
• Do slow exercises to prevent injury.
• Build a daily muscle relaxation routine.
• Do not turn on when stretching as this is ineffective and can lead to injury.
• Wear good stretchy clothing.
• You should stretch as far as you can comfortably breathe in, and stretch a little more when you breathe out than comfortable. This will increase flexibility when you exercise every day.
• If some stretches are difficult to do with a beginner, lean against a wall for support or ask for help.
• Exercise carefully to avoid injury
• Stretching should not cause pain, if any, it is only mild but insignificant pain.

Warning

• Each individual has its own limit of physical ability. You have to accept your limitations when stretching, make sure not to cause injury when trying. Remember that health is at the heart of all exercise.
• Never Stretch your muscles when you are injured.