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Easy Stretching Exercises
Stretching exercises are important before you begin your workout. Always remember to stretch before and after your workout. Stretching exercises also give you health and fitness by making you more flexible.
This helps you in all sorts of exercises, even running, you will find stretching the leg muscles daily will give you better performance at fitness exercises such as running.
Remember for optimal health and fitness always perform stretches, as we mature we become more and more less flexible, this is why it is good to stretch daily.
Some low intensity exercises at the start are good for warm up. These exercises are easy to do and remember and can be done alone. Why do warm ups? Well, taking time to exercise a bit before continuous skating will help prevent injuries and boost performance. It can be as simple as a walk with an increasing level of intensity, jogging in place without skates for a few minutes, or some activities that mimic the activity you are about to perform, which, in this case, is skating. Thus, use of the lower extremities would be very beneficial for conditioning.
Resistance Band Bent Over Rows
Place one foot on the band while the other just behind the first one. Bend yourself so that your back makes an angle of 45 degrees with the ground. Hold the band in your hand at hip height and slowly raise it to chest height by bending your elbows. Ensure to squeeze your shoulder blades together when performing rowing motion.
Towel Exercise
For this one, you take a towel and put the front of your feet on the middle of the towel. You’ll be holding the ends of the towel. Sit on a chair, stretch out your leg and pull on the towel. You should now be stretching your ligament. Once you feel a good stretch, hold it there for about 15 to 30 seconds and then slowly bring your leg and foot down. Repeat this several times in a row. And do this exercise several times a day.
Doing Exercise Using the Wall
In this stretching exercise for seniors, a wall is also included in it. As for you seniors, what you have to do is stand near a wall, but very near. You will have to first touch the wall in such a way that your arms are firmly straight. Bend your left leg first in such a way that your legs toes touch the ground. Then bend the leg so that your body is pushed back. You can repeat this exercise few times in a day.
Triceps Stretch. For this bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in the back of your arm. Switch sides and repeat.
Inner thigh stretch: This relaxing exercise is known for not only stretching inner things but also opens out hips, making them flexible. For this sit on a floor with legs bent at the knees such that your feet are in front of you and feet’s sole/face are touching each other. Now bend forward and get hold of your toes with your hands and your arms resting on the thighs. Now, you should gently bring your feet as much closer to groin, at the same time pressing elbows down to bring the knees as much closer to floor as possible. Hold this position for ten to fifteen seconds before releasing and returning to original position.
Benefits Of Stretching
Stretching exercises alone will not improve your endurance or strength. Stretching your muscles before they are warmed up may result in injury. Stretching exercises elongate muscle fibres so that they can contract and tighten more vigorously in response to the demands of the Olympic-level marathon runner or the weekend volleyball player. It could be time to consider what is the best treatment to get rid of sciatica, neck pain and lower back pain.
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