Body Warm-up Stretches

Exercises are a simple, effective way to improve balance, flexibility, and strength. Going to gym may be time consuming and expensive, you can shape up your body while you are in bed room, however, if you can dedicate a small area for home gym, nothing is like it. Here are exercises that you can carry out and remain fit. Warm-ups are the key to unlocking tight muscles that may be a cause of injury. stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind.

  • Neck Stretch.

    Neck Stretches
    Neck Stretches
  1. Sit or stand with shoulders relaxed with your back straight.
  2. Bring your left ear down toward your left shoulder and hold.
  3. Roll your head down toward the ground and bring your chin to your chest.
  4. Hold and finally, roll your head to the right and bring that ear to your right shoulder.
  5. Inhale and exhale in a slow and controlled manner.
  • Runner Stretch

    Runner Stretches
    Runner Stretches
  1. Step your right foot forward and lower into a lunge, placing your fingertips on the floor.
  2. Breathe in, then, in one motion, exhale as you straighten your right leg.
  3. Slowly return to the lunge position.
  4. Repeat same with left leg forward.
  • Standing Side Stretch 

    Standing Side Stretches
    Standing Side Stretches
  1. Stand with your feet together and your arms straight overhead.
  2. Clasp your hands together, with your fingers interlaced and pointer fingers extended.
  3. Inhale as you reach upward.
  4. Breathe out as you bend your upper body to the right.
  5. Take five slow breaths. Slowly return to the center.
  6. Repeat on the left side.
  • Leg Over

    Leg Over Stretches
    Leg Over Stretches
  1. Lie on your back, extending your left arm out to the side
  2. Take your left leg over your right, bringing the knee in line with the hips.
  3. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.
  • Quad Stretch

    Quad Stretches
    Quad Stretches
  1. Stand tall, holding on to a chair or wall for balance if necessary.
  2. Keep your feet hip-width apart, your back straight and your feet parallel.
  3. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip.
  4. Repeat on opposite side.
  • Forward Hang

    Forward Hang Stretch
    Forward Hang Stretch
  1. Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back.
  2. Breathe in and straighten your arms to expand your chest.
  3. Exhale and bend at your waist, letting your hands stretch toward your head.
  4. Hold for five deep breaths.
  • Triceps Stretch

    Triceps Stretches
    Triceps Stretches
  1. Stand tall or sit upright.
  2. Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand.
  3. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears.
  4. Move towards right
  5. Repeat with opposite arm and side.

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