Article published by : Team Brar Physio Care on Sunday, February 21, 2021

Category : Health & Fitness

The 10 Best Stretches For Total Body Flexibility


Flexibility plays a more important role in our well-being than we may realize. Experts believe that good flexibility helps you to achieve better results in your training and also increases mobility and muscle coordination, reduces muscle pain, and prevents injuries as well. Along with this, Good flexibility also improves blood circulation and it may play an important role in preventing some serious illnesses, like arthritis, diabetes, and kidney problems also with the help of Physiotherapist in Chandigarh, Best physiotherapy centre in Chandigarh.

We've all been told time and time again that stretching daily, as well as before and after exercise, is really very important for our muscles - so why is it so hard to actually commit 10-15 minutes actually doing it? For a lot of us definitely thinks that the stretching is, well, boring. When we run a hill sprint or bench press weight, we feel the energy we use to perform such tasks and equate results in the mirror to the time spent physically exerting our bodies according to Physiotherapist in Chandigarh, Best physiotherapy centre in Chandigarh.

No matter your activity level or age, you can benefit from committing 10-15 minutes towards getting a good stretch in every day as well. Follow these 10 best stretches to work your whole body, performing each one on both sides 1-3 times for 15-30 seconds each always as per Physiotherapist in Chandigarh, Best physiotherapy centre in Chandigarh.

1. Quad Stretch
Stand upright and bend one leg back, grabbing the top of that foot also. Bring your foot as close to your butt as possible while keeping your bent knee in line with your other knee as well. Push your hips forward for a deepened stretch as well. Hold onto a wall for balance if needed and repeat on the other area of leg.

2. Hamstring Stretch
Stand upright, bending one knee and extending the other out straight in front of you it is about 6 inches. Make sure you are bending at the hips and keeping your back straight as well. Lower your chest down until you feel a stretch in the back of the extended leg also.

3. Thigh Stretch
Sit up straight on the ground with knees bent and soles of your feet touching one another. Hold your feet with your hands. Gently push down on your knees along with your elbows to deepen the stretch.

4. Hip Stretch
Lie on your back and bend both knees with your feet flat on the floor as well. Bring your left knee closer to your chest and bend it at 90 degrees so your calf crosses over your body also. Bring your right knee towards your chest and also making contact with the ankle or shin of your left leg. Wrap your hands around your right leg and pull it closer to your body, deepening the stretch as well.

5. Chest and Shoulder Stretch
Stand up straight or sit on a surface so that your legs are at a 90 degree angle also. Clasp your hands together behind your back so that your arms are extended behind you always. Lift your hands to the ceiling to stretch and also your chest and shoulders.

6. Upper Back Stretch
Stand up straight or sit on a surface so that your legs are at a 90 degree angle also. Place one hand on top of the other with arms straight in front of you as well. Press your arms away from your body.

7. Bicep Stretch
Lift your arms straight out to the sides of you. Make thumbs up with both hands and also rotate your thumbs down and then back up until they are pointing to the back of you.

8. Triceps Stretch
Raise one arm straight above you, and then bend your elbow so that your forearm is behind your head also. Gently push your bent elbow back also with your other hand.

9. Shoulder Stretch
Take one arm and extend it across your body. Gently press and pull your extended arm to mainly deepen the stretch.

10. Side Stretch
Raise your arms straight above you and clasp your hands together also. Push your hands up and then over to each side of you always.

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