There are 3 types of exercises: aerobic, strengthening and stretching. Stretching exercises have multiple benefits ranging from injury prevention to reducing stress levels.
When done properly and on a regular basis stretching exercises can:
- Improve the range of motion of the joints
- Increase blood circulation and oxygen delivery throughout the body
- Reduce muscle tension
- Improve general flexibilityMaintain the stretched position for 10-15 seconds.Repeat 2-3 times per stretch and do not push yourself too hard. Start with the most tolerable position then slowly increase the level of intensity and extent of the stretch after every few sessions.
Chest and Shoulder Stretch. Clasp your hands together behind your back. Keep your arms straight and raise them gently. Hold the position.
Shell Stretch for the lower and upper back and shoulders. Kneel on the floor keeping your body upright. Slowly sit on your heels while lowering your trunk to the floor. Reach forward with your finger tips or palms on the floor and hold the position.
Calf Stretch. Stand a foot away from a wall and reach forward with open palms. Slowly bend your elbows while keeping your knees straight. When you feel the stretch in your calves, hold the position. You can increase the stretch as you improve by standing farther away from the wall.