Saturday, November 15, 2008

Fitness Diaries: Issue #5

Dear readers,

I was thinking about how important a good stretch is; not only does it make working out less stressful on your body, but it also improves muscle flexibility and can actually make workouts more effective. I’m all for getting more effectiveness, because that means less working out for the same results. I strongly encourage everyone to go online and get the total body stretches for complete effectiveness.

-Ciara


Chest Stretch:

Stand with your feet hip-width apart and your legs slightly bent. Clasp your hands behind your back. Pull your tummy muscles in and keep your head, neck and shoulders relaxed. Keeping your back straight, lift your arms away from your back until you can feel the stretch across your chest. You should feel your chest "opening". Hold the stretch for 30 seconds, then return to the start.




Tricep Stretch:

Stand with your feet hip-width apart and your legs slightly bent. Raise one of your arms and place your hand over your back.
Try to reach as far down the midline of your spine as possible. Increase the stretch by gently pushing the elbow back with your other hand.
Hold the position for 30 seconds.
Slowly return to the start position and repeat with the other arm.




Inner Thigh Stretch:

Sit with your back straight.
Place the soles of your feet together and, holding your ankles, pull your feet in towards you.
Hold the position for 30 seconds.
Intensify the stretch by placing your elbows on your knees.
While keeping your back straight, gently ease your body forwards from the hips.





Outer Thigh Stretch:

Sit with your one leg out in front of you and the other leg crossed over it.
With one arm for support, use the other to ease your knee across your body. Alternatively, hug your bent knee with both arms and pull your knee diagonally towards the opposite shoulder.
Hold the position for 30 seconds.Repeat the stretch with your other leg.

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