Content

• Method 2 of 2: When to stretch
• Tips
• Warnings

1 Stretch your neck.

• Tilt your head forward, but do not turn it from side to side, this is dangerous. Instead, stretch your neck left, right, and back, but always bring it back to the center first!
• Tilt your head with your ear to your shoulder, then tilt it back and rotate it in a circular motion of 30 degrees from left to right and from right to left.
• Make sure your jaw is relaxed and you even open your mouth slightly as you tilt your head back.

2 Stretch your shoulders.

• Place your hand to your chest.
• Take your forearm with your opposite hand.
• Stretch your arm until you feel the shoulder stretch.
• If you feel that your chest muscles are stretching instead of your shoulder, slightly change the direction in which you are pulling your arm.

3 Stretch your triceps.

• Raise your right hand up.
• Bend it at the elbow so that the forearm is behind the head and between the shoulder blades.
• Grasp your right elbow with your left hand.
• Pull your elbow towards your head.

4 Stretch your shoulder blades.

• Stretch your arms out in front of you.
• Put your hands together and cross your fingers.
• Stretch your arms even more forward and try to spread the shoulder blades to the sides.

5 Stretch your wrists.

• Extend your arm forward with your elbow down.
• Pull the brush down slightly with the opposite hand.
• Repeat for the other hand.

6 Stretch the front of your thighs.

• Stand up and pull your leg back, bending it at the knee.
• Repeat with the other leg.

7 Stretch your calves.

• Stand up and extend one leg slightly forward, the other should remain straight.
• Grasp your toes and stretch.
• Repeat with the other leg.

8 Stretch your hamstrings.

• Sit on the floor with one leg straight and the other bent at the knee.
• Grasp the toe of your outstretched leg and stretch for a few seconds.
• Repeat with the other leg, and then pull both legs at the same time.

9 Stretch your legs fully.

• Lie on your back and raise your legs.
• Grasp your calves with your hands.
• Pull your legs towards your face.
• Do not jerk your legs, this may cause injury.

10 Do a butterfly stretch.

• Sit on the floor.
• Fold the soles of your feet together.
• Pull your legs as close to you as possible.
• Place your hands on your calves so that your elbows and knees are in line.
• Use your elbows to push your knees out to the sides (this contracts the groin muscles for a deeper stretch).
• Pull your knees towards the floor.

11 Stretch your lower back.

• Lie down.
• Pull your bent knee up to your chest.
• Repeat with the other leg and then with both at the same time.

12 Stretch your jaw.

• Tilt your head back, place your jaw in your palm and pull it open to open your mouth.
• Say "Ahhh".
• Grasp your chin with your thumb, middle, and forefinger.
• Pull your chin to the right and left. This exercise will be useful if you have had bruised jaw (for example, if it was knocked out in boxing).

Method 2 of 2: When to stretch

1. 1 Never stretch before warming up. The only reason it feels so good to stretch, even if you're not yet warmed up, is because your body produces a natural pain reliever. To protect your tissues, you need to speed up your heart rate to fill them with blood. And the only way to do it is to exercise.
   • Swimming is the safest way to speed up your heart rate. Water reduces shock to the body because it reduces the effect of gravity on your body.
   • Jumping rope can also be effective, but it can damage the periosteum of the lower leg, which is the membrane that envelops the bones that allow blood to flow from the heart to the muscles connected by the tendons.
   • Pools are sometimes inaccessible, so cycling is an effective and safe way to raise your heart rate (if you don't have knee problems).
2. 2 Stretching before exercising will lull your central nervous system (CNS), which will increase your range of motion. So the muscles will grow less, but their condition will be better. The central nervous system naturally provides stability by stimulating opposing muscles when you stretch a particular muscle to prevent over-stretching and damage to connective tissue. Never stretch before exercising and always do it after.
3. 3 Always stretch after exercise. Stretching will ensure optimal circulation of fluids in your body and adequate flexibility, which will prevent damage to your connective tissues as you contract your muscles.

Tips

• Stretch every day to become more flexible faster.
• When stretching each muscle group, it is necessary to linger without moving for 15-20 seconds. This time exceeds the myotatic reflex, which prevents any muscle from stretching for the first 10-12 seconds.
• Wear stretchy clothing as you stretch.
• Exercise slowly to prevent injury.
• When stretching, nothing should hurt, only small and insignificant instant painful sensations may appear.
• Exercise carefully to avoid injury.
• Do not sway when stretching, this is ineffective and can cause injury.
• If some of the stretches are difficult for the entry-level, you can use a wall to support or help a friend.
• Learn to love the “pain” of stretching.
• Don't overdo your jaw stretching.
• Don't move by stretching your jaw.

Warnings

• Never do not stretch if you are injured.
• Each person has their own physical limitations when exercising. Make sure you know your limits when stretching, so you are guaranteed not to get injured by over-exerting yourself. Remember, your health is paramount in any physical activity.