Easy Training’ series: Exercise 4 – Full-body stretch
Sometimes muscular pain prevents us from exercising on a regular basis. The ‘whole-body stretch’ is a complete exercise that will help you get rid of these aches and pains.
This series of 6 movements is easy to perform, ideal for beginners and requires no equipment.
You can do it every day on your own or as a warm-up before your regular workout.
Whole-body stretching exercise features
– Type of exercise: Stretching
– Difficulty: Perfect for beginners
– Objective : Overall well-being
– Targeted muscles :
Sequence of physical exercise whole-body stretching
Here’s an image to help you visualize each exercise. Feel free to use it alongside the exercise descriptions below to master each posture.
– Movement 1: Neck Stretch
Neck and shoulder muscles often become tense due to stress. This can lead to a very painful sensation.
The best way to remedy this is with a slow, gentle stretch.
This stretch targets both sides of the neck.
Stand with your arms at your sides.
Place your left hand on top of your head and gently tilt your head to the left.
Apply light pressure with your hand to increase the stretch.
Hold this position for 30 seconds, then slowly raise your head.
Repeat on the other side.
– Movement 2: Shoulder Stretch
The shoulder is one of the most complex of all joints.
It contains numerous muscles, tendons, nerves, ligaments and blood vessels, making this part of the body susceptible to injury.
Regular shoulder stretching, especially before and after strenuous upper-body exercise, can help reduce the risk of muscle soreness and other injuries.
Stand with your right arm crossed over your chest.
Using your left arm, pull your right elbow towards you.
Hold this position for 10 to 30 seconds.
Then switch to the other arm and repeat the same movement.
– Movement 3: Tricep Stretch
The triceps are the muscles at the back of your arm.
Stand with your back straight. Raise your left arm up and bend it behind you.
Your hand should reach your upper back.
With your right hand, grasp your left elbow.
Pull your elbow gently towards your right side.
Hold for 10 seconds, then repeat on the other side.
– Movement 4: Pelvic Stretch
These stretches are designed to loosen the muscles in and around the pelvis.
Stop as soon as you start to feel pain!
Stand with your back straight.
Bring your right leg as close as possible to your torso, supporting your right knee with both hands.
Hold this position for 30 seconds.
Return to your starting position and repeat the same movement with your other leg.
Repeat this stretch 3 times for each leg.
– Movement 5: Quad Stretch
The quad stretch is a must for working your thighs.
Stand on your left foot and grasp your shin with your right hand.
Bend your right leg behind you.
Keep pulling your shin until your right knee is pointing towards the ground.
Try not to pull your knee back or to the side.
Hold this position for 30 seconds, then switch to the other leg.
– Movement 6: Forward Bend
Stand with your back straight and the fingers of both hands interlaced behind your head.
Look down and keep your feet firmly planted on the floor.
Tilt your upper body forward from the hips and try to keep your torso parallel to the floor.
Hold this position for 30 seconds to a minute.
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