| Stretching is an important part of any | | | | Piriformis stretch is responsible for lateral |
| workout routine. It helps increase your | | | | rotation of the hip. It is particularly |
| flexibility and reduce your chances of | | | | important to athletes who have to change |
| injury. Stretching is a natural activity | | | | route such as tennis players and running |
| often performed without thinking by most | | | | backs in football. But though runners run |
| people and many animals. Stretching often | | | | straight ahead, keeping the piriformis muscle |
| occurs right after waking from sleep, after | | | | loose is important for overall flexibility. |
| long periods of inactivity, or after exiting | | | | Lying on your back, cross your legs just as |
| confined spaces. Stretching exercises are | | | | you might while sitting in a chair. Spine |
| thought to give you more freedom of movement | | | | Twist stretch exercise-Lying on the floor, |
| to do the things you need to do and the | | | | place right foot on the left knee. Using your |
| things you like to do. Stretching exercises | | | | left hand, gently pull your right knee |
| alone will not improve your endurance or | | | | towards the floor, twisting your spine and |
| strength. General static stretching exercises | | | | keeping left arm straight out, hips and |
| that could form part of the cool down program | | | | shoulders on the floor. Multiple stretching |
| at the end of a training session when | | | | exercises should be used to gain the full |
| stretches are held for 10 seconds or to | | | | effects of stretching. Stretching exercise |
| improve the mobility and range of movement | | | | may not be enough to prevent all types of |
| when stretches are held for 30 seconds. | | | | injury. |
| | | | |
| There are many exercises for Stretch. Knee to | | | | Stretching Exercises Tips |
| chest from above position, straighten one leg | | | | |
| and pull the other knee into your chest until | | | | 1. Do not stretch to the point of pain. |
| you feel a stretch in your hip. Quadriceps | | | | |
| stretch is the muscle in the front of the | | | | 2. Do not bounce up and down while |
| thigh, important for lifting your knees and | | | | stretching. |
| increasing your speed. It is the "quads" that | | | | |
| often go at the end of marathons, causing | | | | 3. Your breathing should be slow and under |
| runners to come shuffling across the finish | | | | control. |
| line because they have a hard time lifting | | | | |
| their feet off the ground. In lunge position, | | | | 4. Breathe slowly as you hold the stretch. |
| rest back knee on the floor, with front knee | | | | |
| at 90 degree angle, abs in. Gently press | | | | 5. Always breathe naturally. If you are |
| forward until you feel a stretch in the front | | | | unable to do this - then ease up on the |
| of the leg/hip. Switch legs. Inner Thigh | | | | stretch a bit. |
| Stretch-Sit on floor with feet pressed | | | | |
| together. Keeping abs in, lean forward until | | | | 6. Avoid the no pain, no gain mentality. |
| you feel a gentle stretch in your inner | | | | |
| thighs. | | | | 7. Do not hold your breathe. |
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