Stretching muscles with the correct technique is useful for increasing body flexibility and reducing the risk of injury during sports and daily activities. If you've never practiced stretching, start by doing the basics. Stretching muscles can be done after a warm-up exercise, for example after a few minutes of brisk walking or after exercising. To increase muscle flexibility, stretching exercises can be done every day or 3-4 times a week. Once you've mastered the basics, move on to practicing stretches to flex certain muscle groups.
Step
Part 1 of 3: Performing Basic Stretches to Increase Flexibility
Step 1. Do the back stretch while standing and arching back
Place your palms on your lower back and lean back to stretch the muscles. After holding on for a few seconds, slowly return to your feet.
Do this movement 2-10 times. In addition to flexing muscles, this exercise is useful in dealing with back pain
Step 2. Do the back stretch while lying on your stomach
This movement feels easier because it is done while lying down. After lying on your stomach, place your arms on the floor by your sides and tilt your head to one side while relaxing for 1-2 minutes in preparation. Then, place your forearms on the floor with your elbows directly under your shoulders. Lift your upper body off the floor resting on your elbows and forearms. Right now, you are doing the seal posture. Hold for 5-30 seconds while breathing deeply and calmly.
- Do this movement 2-10 times while relaxing your back muscles.
- This exercise is also beneficial for back pain.
Step 3. Perform side muscle stretches to fully flex the muscles
Stand straight with your feet together. Bring your palms together in front of your chest and straighten your arms up while inhaling. Lean your upper body to the right by tilting your body starting at the waist and then hold on while breathing in for 5 breaths. Once back up straight, do the same movement to the left. Don't push yourself if you can't tilt your body far enough at this point. Practice regularly to make your muscles more flexible!
This movement is enough to do once, but you can do it as many times as you can
Step 4. Touch your toes with your hands while standing straight to stretch your back, hamstrings, and calves
Stand straight with your feet hip-width apart and bend forward while bringing your chest to your feet and extending your arms to the floor. Don't force yourself to touch your toes because for now, you just need to stretch your muscles as far as you can! Hold for 5-30 seconds then bend your knees and place your palms on your thighs to come back straight.
Do this movement 2-10 times
Step 5. Stretch while bending both knees slightly to fully stretch the muscle
Sit on the floor with your legs stretched out in front of you. Bend your knees so that you can bring your feet together and then bring them closer to your thighs so that your heels are 25-30 cm from your buttocks. Then, lean forward to bring your chest close to your thighs while extending your arms by your sides. Stay in this position while breathing flowing for 5 breaths.
- Do this movement 2-3 times.
- Don't worry if you can't do this stretch yet. Practice to the best of your ability.
Part 2 of 3: Doing Upper Body Stretches
Step 1. Stretch your shoulders and triceps
While standing straight, bring your left hand to your right shoulder. Straighten your right arm up and bend your elbow while directing your right palm to your right shoulder. Then, hold your right elbow pointing up with your left hand and slowly pull your left elbow to stretch your right shoulder and right triceps.
Perform the same movement to stretch the left shoulder and left triceps
Step 2. Sit on the floor with your arms behind you to stretch your biceps
Bend both knees 90° and place your feet on the floor. Place your palms on the floor behind your buttocks with your fingers pointing back. Then, lift your hips off the floor as high as you can without moving your palms. Stay in this position for about 30 seconds.
Do this movement 2-3 times. In addition to working the biceps, this movement is useful for stretching the shoulder and chest muscles
Step 3. Perform a wrist stretch by bending your palms up and down
Straighten your left arm in front of you with your palm facing up. Use your right hand to pull your left palm back as far as you can then hold for 30 seconds. Turn your left palm over and then pull it back with your right hand and hold it for 30 seconds. Do the same steps to stretch the right wrist.
Step 4. Stretch your chest and back while standing in the corner of the room
Stand facing the corner of the room with your feet apart. Make sure you stand 50-60 cm from the corner of the room. Place your forearms on each side of the wall with your elbows slightly lower than your shoulders. Lean forward as far as possible as long as your arm doesn't hurt and then last 30-60 seconds. If you can't lean forward far enough, that's okay. Do what you can!
Do this movement 3-5 times a day
Step 5. Do the back stretch while lying down and twist the waist
Lie on your back on the floor straightening your legs and stretching your arms out to the sides. Bend your left knee and bring your left thigh close to your chest. Then, lower your left leg to the floor crossing over your right leg. Keep your left shoulder in contact with the floor and straighten your right leg. Stay in this position for 30 seconds. After returning to the starting position, perform the same movement by bending your right knee and twisting your waist to the left.
Do this movement 1-2 times to train both sides of the body alternately
Step 6. Stretch the neck and shoulder muscles by bringing the scapulae closer to the spine
Raise your right hand to the side parallel to the floor and bend your right elbow so that your forearm is perpendicular to the floor. Place your right elbow against a wall or door frame and use it to pull your shoulders back and stretch your neck muscles. Then, bring your chin to your left shoulder and lower it to your chest to stretch the muscle further. Do the same movement while resting on the left arm.
Do this movement 1 time with your right hand and 1 time with your left hand
Part 3 of 3: Doing Lower Body Stretches
Step 1. Step your right foot forward to stretch your calf muscles
Place your hands on your hips and then step your right foot forward. Bend your right knee and straighten your left leg back while on tiptoe. Lean forward while trying to press your left heel into the floor. Stay in this position for 30 seconds. After returning to the starting position, perform the same movement by moving your left leg forward.
Do this movement to stretch both calves 1 time each
Step 2. Lift your right leg back and hold the sole of your right foot to stretch the quadriceps muscles
While standing straight, lift your right leg back. Hold your right foot with your right hand so that your posture looks like a flamingo. Place your left hand on the wall to maintain balance and keep your back straight. Stay in this position for 30 seconds. After lowering the right leg, do the same movement by lifting the left leg back. If you can't hold your feet yet, don't worry! For now, stretch as much as you can.
Perform this movement by lifting the right leg and left leg 1 time each
Step 3. Stretch your hamstrings by bending forward and grabbing your calf or ankle
Stand straight with your feet shoulder-width apart and your knees straight. Then, lean forward by bending from the hips while exhaling. Grasp your calf or ankle and hold it for 30-45 seconds or as much as you can.
To get back up straight, bend your knees slightly and use the momentum to stand up
Step 4. Do the butterfly posture to stretch the leg and groin muscles
Sit on the floor with your feet together in a butterfly posture. Bring your heels close to your buttocks and grab your ankles and place your elbows on your knees. While relaxing your legs and groin, press your knees with your elbows into the floor as long as your leg muscles don't hurt.
Stay in this position for 30 seconds
Tips
- Stretch after every workout. Stretching helps improve blood flow, making muscles more flexible and reducing the risk of injury.
- If you want to practice stretching before exercising, warm up first by walking or some other movement that stretches your muscles.
