Basic Stretching Exercises - Both for Warm Up and Cool Down

Before starting an exercise program it is advisable to do some stretching exercises in order to warm up and the same stretches is recommended as a cool down after your exercise program is completed.

While these low intensity aerobic activity exercises are done you must move into a stretch until a slight tension but not pain is felt in the muscles of your body. Each stretch exercise must be done for 20 to 30 seconds. Your breathing must be slow and rhythmical. Never hold your breath during stretching exercises.

1. QUADRICEPS STRETCH: [Front of thighs]

Place left hand firmly against the wall, reach behind and grasp your right heel with right hand and pull your heel towards the buttocks while maintaining an erect and upright posture. Hold on to this position for 20 to 30 seconds and then release. Repeat for opposite leg.

 

2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH

Lie down on floor with neck shoulders and buttocks in contact with the ground and keep left foot on ground and bend your left knee. With your right hand hold thigh against your upper body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30 seconds. Repeat for left leg.

3. INNER THIGH STRETCH

Sit down on floor with the soles of the feet together, hold ankles with hands lean forward from the waist while applying downward pressure to the inside of the knees. Hold for 20 – 30 seconds and then release.

4. BUTTOCKS, HIPS, ABDOMINAL STRETCH

Lie down on the ground while keeping both shoulders in contact with the ground. Gently pull your knee at right angle towards the ground. Hold on this position for 20 – 30 seconds, and then repeat for other side.

5. CHEST, SHOULDER AND UPPER ARM STRETCH

Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on the floor. Move buttocks away from arms while keeping arms extended back and palms on the ground and knees raised. Hold for 20 – 30 seconds and release.