stretches for flexibility #gym #3
#stretches #gym #3
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Stretching can help improve your flexibility, which can in turn improve your overall physical function and reduce the risk of injury. Here are a few stretches that can help improve flexibility in different parts of the body:
Hamstring stretch: Sit on the ground with one leg extended and the other bent, foot flat on the ground. Reach for your toes on the extended leg and hold for 30 seconds. Repeat on the other side.
Quad stretch: Stand with one hand on a wall for balance. Bend your knee and reach back to grab your ankle with the same side hand. Keep your knees together and your chest up as you stretch. Hold for 30 seconds and repeat on the other side.
Chest stretch: Stand in an open doorway with your arms raised to either side at shoulder height. Step forward with one foot and lean your chest through the doorway, feeling the stretch in your chest and shoulders. Hold for 30 seconds and repeat on the other side.
Hip flexor stretch: Kneel on one knee with the other foot flat on the ground in front of you. Lean forward, keeping your chest up and your core engaged. Hold for 30 seconds and repeat on the other side.
Shoulder stretch: Raise one arm above your head and bend your elbow, placing your hand behind your head. Use your other hand to gently push down on your elbow, feeling the stretch in your shoulder. Hold for 30 seconds and repeat on the other side.
Remember to always warm up before stretching, and never force your body into a stretch beyond your comfort level. It’s also a good idea to hold each stretch for at least 30 seconds to give your muscles time to relax and lengthen.