Stretching

If you are a veteran of the practices, you may have a point of stretching before and after exercise, especially if you never again with painful muscle stiffness the next day. I've learned my lesson after making three series of dead weight with your legs straight enthusiastic for the man for the first time, I try to ridicule my car after my trip of a morning.

But they have never heard of the benefits of stretching before and after training and before you think about in bed?

Stretching improves circulation of blood and oxygen to the muscles. In addition, all the tension and flexibility, is better and so you can make easily. I want to compare with stretches to warm up before I drive my car. Stretching works the same way. It warms the muscles significant risk of pollution, stress and reduced damage to cold muscles. If a damaged vehicle is not good for switching day is a broken body is not good for your health.

Here are some of my favorite songs. I know that when early in the morning and before and after exercise:

The knee in the chest

(Stretch the lower back, thighs and buttocks)
Lie on your back, legs straight (Figure 01).
Bend the left knee and place your hands under the patella (Figure 02).
Pull the left knee toward your chest until you feel a good deal.
For 10 seconds, then release and repeat with your right knee (Fig. 01).

Figure 01

Figure 02
Elastic leg curl

(Stretches the thighs and legs)
Lie on your back, just above the right leg in the air (Fig. 03).
Without bending the legs (but keep it off), take your ankles (or thighs) and pull it toward your chest (Figure 04).
If you are not flexible circuit with a towel around the arch of his right foot and hold both ends, pull the legs toward the chest.
Hold for 10 seconds, that the right leg and repeat with the left (Figure 03).

Figure 03

Figure 04
The Phoenix

(Stretch your back, buttocks and hip flexors)
Lie down and place your hands beside your chest (Figure 05).
Gently press into the mat, lift your chest, keeping the hips down. Stretch your arms (but keep your elbows loose) (Figure 06).
Tilt the head and neck at the ceiling (Figure 05).
For 10 seconds and release.

Figure 05

Figure 06
Post abdominal pain relief

(Stretches abdominal, pelvis, around the body)
Lying on your back with your legs.
Raise your arms over your head.
Stretch your arms and legs still in the opposite direction to expand into the trunk (Figure 7).
To exaggerate the TrackPoint and flex the toes and fingers.
Hold for 30 seconds.

Figure 07
Lift the door

(Stretch your shoulders and chest)
He stood at the door with the right parallel to the wall.
Touch the surface of the painting with his right hand slightly (Figure 08) to shoulder height.
Step outside the structure so that the arm is fully extended.
In turn your body feels in the opposite direction of the arm to stretch the shoulder.
Hold the stretch for 10 seconds and repeat with the left arm.

Figure 08
Ah good stretch triceps

(Stretching triceps and biceps)
Place your right hand as close to the back left shoulder.
Hold the elbow with your left hand up and pull it back and the head (Figure 09).
Hold the stretch for 10 seconds and repeat with the left arm.

Figure 09
Shaking hands back

(Stretching biceps, shoulders and chest)
Lock your hands behind your back with the palms of the hands (Figure 10).
Stretch your arms and lift away from the body (Figure 11).
For 10 seconds.

Figure 10

Figure 11
Cat Stretch Yoga

(Stretch the spine and lower back)
Kneeling on a mat and place the shoulder width apart hands (Figure 12).
They are around the column to the track (Figure 13).
For 10 seconds.

Figure 12

Figure 13
Quad V

(Quadriceps Stretch)
Stand facing a wall.
Place your left hand on the wall for support.
Hold the front of the right ankle with right hand
Pull your feet toward your buttocks, bend your knees so that your leg a "V" (Figure 14) forms.
Hold the stretch for 10 seconds and repeat with left leg.

Figure 14
Wall Lung

(Stretching the calf)
Leaning on a wall with hands shoulder wide apart and arms.
Lunge forward with right leg while stretching the back left leg (Figure 15).
Press left heel on the floor and stretch your hips forward.
Hold for 10 seconds and repeat with other leg.

Figure 15
Yoga Child Pose

(Stretch your back, back, back and ankles)
Kneeling on a mat and place your forearms on the floor with his arms stretched out before him extends.
Back to the back of the heel
Hold the stretch for 10 seconds.