Stretch
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Learn the meaning of stretch as a verb and a noun, with different senses and usage examples. Find out how to use stretch in phrases, idioms, and phrasal verbs.
- Stretching safely. Before stretching, warm up with 5 to 10 minutes of light activity. Better yet, stretch after a workout. Keep stretches gentle and slow.
- Calf stretch. The calf muscle runs along the back of your lower leg. To stretch the calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Hamstring stretch. The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.
- Quadriceps stretch. The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: Stand near a wall or a piece of sturdy exercise equipment for support.
- Neck Roll
- Shoulder Roll
- Behind-Head Tricep Stretch
- Standing Hip Rotation
- Standing Hamstring Stretch
- Quadriceps Stretch
- Ankle Roll
- Child’S Pose
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Stand up straight with the feet shoulder-width apart and the arms loose.Dip the chin slightly toward the chest.Gently roll the head in a clockwise motion for 1 rotation, taking about 7 seconds.Rest for 5 seconds, then roll the head anticlockwise in the same motion.Stand up straight with the arms loose.Without bending the arms, slowly raise the shoulders and then roll them back in a circular motion.Roll the shoulders backward 5 times and then reverse the movement, rolling them forward.Repeat the sequence 2 times.Extend the left arm straight upward, with the elbow close to the head.Bend the left elbow so that the left hand drops behind the neck.Using the right hand, hold the left upper arm behind the elbow and gently press down, pushing the left hand farther down the back.Hold for 10 seconds, then rest for 5 seconds before repeating with the right arm.Stand with the feet shoulder-width apart and place the hands on the hips.Slowly move the hips forward, then rotate them clockwise for 3 rotations.Bring the hips back to the center and then repeat the movement anticlockwise.Stand up straight. Keeping the right foot flat on the ground, bend the right knee slightly and extend the left leg forward.Flex the left foot, with the heel on the ground and the toes facing upward.Place the hands on the right thigh and lean slightly forward, raising the left toes.Hold for 20 seconds, then rest for 10 seconds. Repeat the movement with the other leg.Stand upright. For balance, hold onto a solid structure or wall with the right hand.Keep the right leg straight with the foot flat on the ground and bend the left knee, bringing the foot up behind.Take the foot with the left hand and gently press it toward the left buttock, keeping the hips and knees in line.Hold for 30 seconds. After 20 seconds’ rest, repeat with the opposite leg.Stand with the left foot flat on the ground and the right heel raised so that the pressure is on the toes.Keeping the toes on the ground, roll the right foot in a clockwise direction for 10 rotations, then repeat anticlockwise.Switch to the left foot and repeat the exercise.Child’s Pose, a yoga position, can be a relaxing way to end a stretch routine. 1. Kneel with the toes pointed back, so the tops of the feet lie flat along the ground. 2. Sit back against the heels. 3. Push the buttocks back and lower the chest toward the floor, sliding the arms forward. 4. Hold the stretch for 30 seconds and repeat 3 times, with 10...
Learn how to do a daily full-body stretch routine to improve your flexibility, reduce pain, and prevent injuries. Find out how to stretch for hips, runners, and athletes with specific exercises and safety precautions.
- Increases your flexibility. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.
- Increases your range of motion. Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
- Improves your performance in physical activities. Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity.
- Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).
Learn how to stretch your major muscle groups with dynamic and static stretches. Find out when and why to stretch, and see pictures and instructions for each stretch.
Mar 27, 2024 · How often should you stretch? What’s the best time to stretch? What are some good stretches that target the major muscle groups? Here’s what you need to know.
Nov 18, 2023 · Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Don't aim for pain.
