How The Resistance Tubing Workout Will Pan Out Your Fitness Routine

It's technically not possible to be at the gym all the time. When you can't be at the gym and can't afford to miss the training session either, then you can implement portable resistance tubing for completing your full-body training session. Whether you are a beginner or a professional, warm-up stretches are an important part of the resistance tubing workout. Once the stretching exercises improve flexibility, you can start with the actual workout routine.

Military press is a simple exercise for which the performer has to stand upright in the middle of the band with a straight posture and feet at least shoulder-width apart. Stay straight and stretch your arms up. Keep your back straight and abdominal muscles tight. Gradually lower your arms and repeat the military pose.

Bench pose requires the performer to keep the center of the tubing over the chest and grab each of the handles. Position your thumbs at the armpits and keep away from the anchor. Extend both the arms fully in front of the body, hold for a few seconds and then bring it back to the starting position.

Seated row is a resistance tubing workout in which the performer must be seated firmly on the ground while holding on to one handle. Sit in a way that there is no tension in the elastic when your arms are fully extended. Take a position in which the knees are bent and now pull the handles to an extent that it forms right angles to the elbow. While keeping the spine straight, move your arms back to the starting position.

Triceps extension can also be practiced with resistance tubing. Keep one step on the tubing and pull it behind your head. Now position one elbow close to your head, hold for a while and reduce it to the starting position. After a while switch hands. The other arm can be used to hold the elbow close to the head in the right position.

Kneeling crunches  are good for the abdominal muscles. Now all you have to do is rest the center part of the tubing over your head and let the handles drop out. Kneel down in a way that the anchor remains behind you. Hold both handles and let them pass above your ears and elbows. Start the crunches by bending at your waist and bring the head towards the knees. Go back to the starting position and then repeat the kneeling crunches.

Top 11 Benefits of Stretching Exercises

Stretching exercises area unit a vital a part of any exercise routine.  Stretching will facilitate lengthen and prepare the muscles for exercise or sports.  There are a unit debates on whether or not or not stretching before AN exercise routine will if truth be told cut back the danger of injury.

There also are conflicts of a way to stretch properly and the way long an individual ought to stretch. Despite the fact that these things area unit debated its public knowledge and set by the specialists that there are a unit advantages to acting stretching exercises.

Benefits of Stretching - Stretching for Healthy Life

After an extended sweat of cardiopulmonary exercise on the treadmill or finishing your circuit coaching routine, don’t dismiss the requirement to stretch out those muscles. The advantages of stretching transcend simply being a part of an entire exercise routine and stretching the muscles.

Benefit #1: Increased Flexibility with Stretching

Stretching will increase your flexibility and helps improve daily activities and tasks. easy things like ligature your shoes, bending right down to develop your kid or sprinting to catch a bus area unit easier with higher flexibility.

Benefit #2: Better vary of Motion with Stretching

Improved vary of motion in your joints is simply another good thing about stretching exercises.  With a decent vary of motion you're higher balanced and cut back risk of falling and injury from these falls. This is often particularly vital as you get older.

Benefit #3: Stress Relief with Stretching

Stress will cause several medical complications and unhealthiness.  Finding ways that to alleviate stress will facilitate with weight loss and peace of mind.  Stretching could be a good way to assist relieves stress and helps to relax tense muscles that area unit sometimes accompanied with stress.

Benefit #4: Improved Circulation with Stretching

Stretching exercises will increase the blood flow to your muscles.  This increase in blood flow and improved circulation will cut back the time required to heal injuries to your muscles.

Benefit #5: Good Posture with Stretching

Stretching helps to stay your muscles loose and prevents modification of the muscles. This successively helps to keep up a correct posture and reduces aches and pains. Stretching is particularly useful in reducing lower back pain and injury.

Benefit #6: When and the way to Stretch

To get the advantages of stretching exercises you wish to form certain you are doing them properly and do them at the correct times.  Here is a unit some basics of stretching.

Benefit #7: Warm up your Muscles with Stretching

You should ne'er stretch once your muscles haven't however been properly warm up. Before doing all you’re stretching exercises heat up for five to ten minutes by gently cardiopulmonary exercise or walking in situp moving your legs and arms.

Think of your muscles sort of a rubber band. After you stretch the elastic band once its cold the elastic band has fewer offers once attempting to stretch it to the complete length.  If you stretch a chilly elastic band to its full length it'll quite doubtless snap and tear. An equivalent goes for cold muscles. Once the muscles area unit cold there's less offer and then it you over stretch a chilly muscle you risk injury.

Benefit #8: Stretch before Exercise or Sports

Although doing stretching exercises before a sweat is wide debated, it's believed that stretching before bound activities will facilitate minimize injury and provides you a wider vary of motion throughout the activity.  As a general rule, you ought to stretch before a cardiopulmonary exercise and active sports.

Benefit #9: Target Stretching

When acting your stretching routine, target all the foremost muscles like your hips, thighs, calves, back, shoulders, arms and neck.          

By stretching these major muscles you're properly obtaining them prepared for your exercise routine or your everyday activities. You ought to conjointly target stretch specific muscles you intend on mistreatment throughout your sweat or the activities you perform daily.

Benefit #10: Hold It with Stretching

When stretching you wish to carry the stretch for a minimum of thirty seconds and up to sixty seconds for those extremely tight muscles.  It takes time to soundly lengthen the tissues and muscles, therefore make sure to carry the stretch for the utmost good thing about your stretching exercises.  Count slowly or watch the second user to form certain you're holding the stretch for the correct quantity of your time.

Additionally, don’t bounce throughout your stretch. You wish to easily hold the stretch in sit up and deepen the hold it wants be to actually loosen the muscles.  Bouncing the stretch will produce tiny tears within the muscle.  These tears will leave connective tissue throughout the healing method and this connective tissue causes the muscle to tighten even more.

Benefit #11: Pain isn't the Goal with Stretching

You don’t need to “feel the pain” to be effective at stretching. You wish to feel the stress whereas you stretch however not the pain.  If you are feeling pain then loosen the stretch slightly till its tense however not painful. Bear in mind to breathe whereas you are doing your stretches and relax.


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Tips to Increase Flexibility through Stretching

Stretching workouts offer you a number of health and fitness benefits. Flexibility is a remarkable benefit that you gain through regular stretching.  Flexibility assists prevent sudden injury and enhances muscle recovery. It also increases the range of motion to improve exercise and performance. Stretching is also good in building bone density and strengthening the muscles all over the body. You can positively combine it with faster movements to raise your heart beat in order to get the benefits of fat burning. Following are the tips to increase your flexibility through stretching:

• Proper breathing should be considered while stretching to deeply oxygenate the muscles. It allows you to circulate more oxygen through your blood stream and to your extremities. While holding the stretch, breathe deeply to get oxygen to the muscles.

• Moving fluidly is essential during stretching workouts. Bouncy and jerky moves should be avoided to prevent discomfort and sudden injuries. The stretching workouts are the calm and slow moves that help in lengthen the muscle tissues while holding the poses for certain period of time.

• Regular stretching leads to a greater range of movements. Your joints, muscles and connective tissues allow you to move through full range of motion.

• It is important to engage your core muscles significantly while stretching as it enhances your strength and balance. It enhances the strength and flexibility that is beneficial to move frequently.

• Stretching workouts are a good warm up to hit all the major muscles group, particularly in the legs. Stretching should be performed as warming up or cooling down steps. However American council on Exercise recommends performing it on a regular basis for about three times in a week for 30 minutes.

• Combining your workout time with aerobics and stretching is perfect for overall fitness. The recommendation is to do the aerobics before stretching to lubricate your joints and make your muscles more limber to get maximum benefits from your stretching and reducing the risks of injuries.

Stretching Workouts | Importance and Technique

Stretching exercises are essential before and after performing rigorous workouts. Stretching is referred as lengthening the muscles by bending the body in different positions deliberately. It helps you in getting more flexible, strong and injury risk free. Correct stretching techniques allow you to improve blood circulation, enhance the range of motion and fix your posture. According to researches, a flexible body is less prone to injuries, discomforts and soreness of muscles after intense workouts. Stretching also relieves stress of joints and limbs.

A particular stretching regimen can offer a number of physical benefits. However it should be considered that overdoing or wrong technique may leave you prone to torn tissues and throbbing strains. Before including any stretching workout in your daily routine it’s advisable to consult your doctor in order to get the clear picture of your physical strength and to pick the best stretching options for you. Below are some of the stretching techniques that you need to keep in mind before getting down the stretching regimen:

• Warming up the body is essential every time before stretching muscles. It helps you avoiding discomforts in joints and limbs. Light cardio exercise will prove beneficial to warm up the body like cycling or skipping rope for 5 minutes.

• Stretching moves can also be done as warming up exercises for more intense workouts. They help your body to prepare for intense activities like weight training or cardio session. They can be a soothing ending after intense workouts if performed as a way of cooling down.

• Proper breathing throughout the stretching workout is necessary. Holding breathe during the workout should be avoided completely. Normal and focused breathing is essential to provide enough oxygen all over the muscles throughout the workout.

• Focus on the muscles you stretch during the workout. It’s essential to keep your mind focused on the particular muscle group that has been stretched.

• One of the important considerations while stretching workout is to perform your stretch correctly. After performing the correct pose it’s also essential to hold it for about 10 to 15 seconds. Contrary to many people belief, holding it for longer time will not provide any added benefits to you. It can leave you with overstretched joints and muscles.

Stretching to Treat Muscle Soreness Properly

Muscle soreness is a condition when a muscle or any other non-bony structure of your body gets torn through overstretching or over usage. This happens when your muscles are weak or you don’t properly warm up before exercising.

• Causes & Symptoms of Muscle Soreness:

Muscle soreness/pain is a normal side effect of exercising. There is always a chance of getting pain in muscles when you begin any new workout regimen. It should be taken normal but you must know some of the tips to take care of this muscle soreness in order to not make the situation worse. The excessive pressure or strain causes swelling, pain, bruising and also affects the function of the affected area.

Sprains and strains are too painful and can be worst if not taking care properly. They may leave you in the middle of nothing. Soreness makes it difficult for you to use the affected area normally. It is important to heal the area completely before putting more stress. Sever pain is the first sign of muscle strain which can be followed by tender. The affected area may reddened and warmer than the rest of the body.

• Stretching for Muscle Strengthening:

Stretching has been one of the controversial exercising subjects. People argue about the advantages and disadvantages of stretching without knowing the truth about the stretching workout. It should be kept in mind that too much of everything can be harmful for your health. Moderation is the key to get the benefits from any exercise as per your fitness level. Stretching enhances the flexibility of the muscles and prevents you from getting any sprain or soreness. It is one of the natural methods to keep your muscles working and strong in order to not getting any sudden injury or strain. Muscle strains can be avoided through particular stretches and often the stretches assist in eliminating the soreness without medication.

• Stretching for Muscle Soreness Treatment

Muscle soreness is quite uncomfortable and stops you from routine physical activities. Soreness and stiffness of muscles can be a result of not performing workouts correctly. You can easily treat your sore muscles after getting the muscle pain through particular stretches. Slowly stretching the affected area assists you in getting rid of the lactic acid that leads you to muscle pain. Mild exercises keep your muscles in working and prevent you from stiffness. Enhancing blood circulation via stretching is also good for your overall condition

Stretching to Perform Splits Effectively

People performing splits are gifted with a significant flexible body which they can stretch and bend at any degree without getting hurt themselves. Performing certain splits needs more flexible body than usual. Practicing stretches is the only way to perform remarkable splits. Stretches make it easy for you to turn and bend your body as per your desire.

Taking a slow and gradual approach is essential for those who are new to dance, cheer leading, gymnastics or martial arts. Stretches is one of the best options and a slower approach to develop your splits if you are a beginner. It is vital to target your relevant upper legs muscles through fluent and consistent stretching to achieve maximum flexibility for the front or side splits. Even those who are used to do splits often, it’s needed to warm up and stretch before doing them. If you’re a beginner in doing the splits or want to regain the overall flexibility stretching is imperative to loosen up. However, following a number of tips is good to enhance your capability and flexibility in performing splits:

• Warming up is Essential before Splits:

Perform any aerobic activity, for five or more minutes, is necessary before practicing splits. The risk of injury increased if you try to stretch cold muscles. Stretching leg muscles consistently before doing splits is necessary to improve the splits. Warm up the body by some light stretches is good to make your body used to for the following intense stretching.

• Use Proper Stretching Technique:

As a beginner, it’s particularly important to learn and follow the proper stretching techniques to avoid pain and discomforts in joints and muscles. Pay attention to your body in order to know your limits as per your fitness level. Over stretching is as harmful as not doing stretching at all. Both the conditions may lead you to serious injury.

• Performing an Ideal Split:

An ideal split needs you to keep your hips squared and torso upright throughout the split. In this regard you need to keep your front knee facing the ceiling and the rear one facing the floor completely. Each of these moves requires flexibility in various parts of body at the same time. You need to train your body particularly and gradually through certain stretches to make it possible for you without any discomfort and pain.

Stretching Exercises Tips for Elderly People

 

Exercising is not only good but imperative throughout the life no matter how old or young you are. It helps to ensure good overall well-being, flexibility and strength. It’s a must to follow a proper and regular workout routine all through your life but the importance of exercising increased as you age. Stretching exercises are one of the best workout routines to build strength and stability in elderly people. Stretching prevents falling that is possible in other workouts and can be dangerous in old age. Elderly people should seek for stretching and endurance workouts to maintain their mobility, flexibility, strength and stamina. Regular exercising increases physical and mental health and even resists certain medical issues such as osteoporosis, arthritis and/or diabetes.

Our body naturally slows down as we age. To maintain the muscle mass, flexibility, focus and balance consistent exercising is the only option. For an old person it’s imperative to control their balance and position in order to live an independent life. There are a number of balancing and stretching exercises which one can adopt to enhance and keep their activity level.

To get the maximum results from these stretching exercises, one must follow some of the precautionary measures. It’s important to consult your medical adviser before beginning any new workout routine. It is good to know about your physical status before adopting any workout to know whether it’s fit for your body type. If it’s not appropriate then discuss them to prescribe the suitable one for you.

It’s also advisable to take on one step at a time. All the workouts should be done in a calmer state with slow and steady moves. There’s no need to be in a hurry to end up the things. It can cause any injury or discomfort in any joint or muscle.

Start your stretching routine with good warm up movements. Warm up moves release all the stresses from your joints and muscles and make your muscles ready to adopt any new exercise routine. Walking, jogging and skipping rope are good warm up activities.

Focus on your body type. It’s vital to pay attention on your body and avoid over exercising or stretching. Muscle pain and fatigue can be caused by overworking. You should discontinue any move till further advice if feel any pain or discomfort in a joint or muscle.

Stomach Stretches for a Slimmer & Strong Belly

Stretching is one the most important techniques of any physical activity to prepare the muscles for strain and keep them stretched and firm. Stretching promotes blood circulation throughout the body which provides adequate oxygen to each cell and can assist the body to feel healthier, firm and flexible.

The stomach is the most sensitive place for stocking of fats. It’s hard to hide a bulging tummy and looks good in any dress. Looking smart is hard with lots of fat around your stomach no matter how expensive your dress is. Weight loss and having a flat stomach are gradual processes and can never achieve overnight. You have to work hard and constantly in order to get and keep your shape. There are a number of ways to get a flat stomach with particular stretching and crunching workouts. It’s imperative to combine the stretching exercises with a low calorie diet to mark the difference.

Stomach stretching is done to stretch stomach muscles in a lot of ways while kneeling, standing up or lying down as per your choice and fitness level. The four typical stomach muscles including the internal oblique, the external oblique, the rectums abdominal and the transverse abdominal should be stressed individually to avoid strains and tears. Strong stomach muscles support your back and posture. Practicing diverse stomach stretches are good to prevent any painful situation. Here is some of the stomach stretching workouts to work on a slimmer and strong belly:

Lying with the flat back and align body perfectly. Raise arms above your head and stretch them as far as possible. Point out the toes by pulling stomach and back straight and long. Hold the position for 10 to 15 seconds and repeat it several times. This particular stretching can be done while standing straight as well.

The oblique stretches also known as bow that work on internal and external oblique muscles. While standing, lift your right hand over your head while bending over the left side. Hold the position for 5 to 10 seconds and then switch the side by lifting the left hand and bending over the right side.

Some of the yoga poses are a great way to include in your daily routine to stretch your belly muscles. One of the popular yoga poses for stomach stretch is upward dog pose. Begin with lying flat back on the stomach. Stretch the stomach by propping upper body with straight locked arms. Pull your head back as far as you can while trying to look up the ceiling. Hold the stretch for about 15 seconds and repeat it 3 to 5 times at a time.

Reducing the Back Pain through Stretching

It’s important to consider that stretching should be a part of any exercise routine as it helps in improving the flexibility. Sedentary lifestyle leaves you stiff and hunched over and is contributing to a number of infirmities. Stretching provides you opportunity to feel relaxed and looser via relaxing your tendons and moving your muscles by a full range of motion. Increasing blood circulation is another benefit of stretching that makes you feel warmer and more active.

For the office workers, the importance of stretching increases as they have to spend a lot of time in sitting position. The long period sitting posture rigorously harms your neck and back. A number of office workers suffer from any type of back pain. When they leave their place it’s an uncomfortable experience for them to move fast or join any fast pace activity. Constant sitting causes the back muscles to weaken which results in poor posture as well. A weak back and exhausted muscles stress your spine that furthermore affects your hips, knee, shoulder, hamstrings and calf muscles.  Your lower spine compresses more in sitting position. It’s important to combine proper posture with stretching to prevent back pain.

Usual back pain can be treated with many regular stretches. The typical back pain reduces within a week or two without any particular treatment. Stretching offers flexibility and strength to avoid stiffness and weakness from back muscles. Here are some of the stretching exercises that you can perform easily in order to relax you back:

• Sit on a chair and drop your head down slowly to your knees. Move your hands up in the air then slowly lower them down and place your palms on the floor. Rest in the pose and hold for about twenty seconds. Slowly sit back. Repeat the pose three to five times.

• Lying on your back on a floor mat and bring your right knee towards your chest. Hold it with both hands for five to ten seconds. Pull the knee to feel a little tension in the muscles. Switch legs simultaneously. Repeat the move on each side for eight to ten times. Pull both the knees together in the end for about five to eight times for ten seconds.

• Stand straight. Then bend yourself to touch your toes with your fingers without bending your knees. It may be difficult in the beginning to touch the toes but keep trying. This is such good move to enhance flexibility in many major muscles group. Repeat it ten to fifteen times.

Piriformis Muscle Pain – How Stretches Help in Recovery

A number of people feel a sharp sudden pain in their buttocks that can be so intense that it leaves them good for nothing for a certain period of time. Most of the time the doctors indicate the piriformis muscle as the culprit which is responsible for the pain shooting from lower back to down through the hamstrings.

Where Piriformis Located is:

The piriformis muscle is a little muscle that is located in between your buttocks and hips. It is responsible of connecting the sacrum (the lower region of spine) to the top of the thigh bone. It assists in the lateral rotation of the hip and also works with several other muscles for the external rotation of the hip joint. A stronger piriformis muscles keeps the alignment of knee and hip joint. It also prevents the strains and sprains during high level of physical activities that are related with sudden directional changes such as squats and lunges workouts.

Piriformis Muscle Pain is Related with Sciatica:

It is also important to acknowledge that the muscle is such near to sciatic nerve that in conditions of pulling or holding tight it causes sudden and severe pressure on sciatica nerve. This inadvertent pressure radiates down the leg. That is why piriformis syndrome is such related with sciatica which is another painful experience. You can feel the sensation of pain in the sciatica when having discomfort in piriformis muscle. In simple words the sharp feeling of pain running through your hips, buttocks and lower back is known as piriformis syndrome. It is not a tingling pain but a deep, constant ache that greatly limits your even simple movements by directly affecting your sciatica nerve.

There are few stretching workouts that can help you recover from the sudden sharp pains and provide relief to your aching body. These piriformis stretches are good in preventing the onset of the certain pain in the future as well. The workouts can provide a temporary and sometimes a permanent relief from the pain as per the severity of the condition. However, it is important to consult your doctor before performing any piriformis stretch as you may make the condition worst by performing the wrong techniques.

Buttock stretch, Quadruped arm/leg raise, hamstring stretch, hip stretch and thigh cross are some of the certain types of workout that help you recover from the particular discomfort in Piriformis muscle.

Importance of Stretching Workouts for Kids

Developing good habits in our kids is our prime responsibility. In order to assist them in maintaining a healthy and happy life along with behavioral habits, it’s a must to encourage them for healthy lifestyle. The foundation for a healthy living is based in early childhood. It should be kept in mind that kids learn more by watching than instructions. To ask them to work for a healthy living, it’s a must to adopt healthy lifestyle yourself. Make stretching a part of your routine to encourage your kids to do so. Here a number of benefits related why to cheer up the kids for stretching:


1. Stretching returns the blood flow to various body parts after sitting for long periods. It not only increases the blood circulation but keeps you mentally alert. Kids are used to sit in front of various screens these days i.e. internet or televisions. They should be taught to stretch themselves during their sitting activities to avoid stiffness in muscles and joints.

2. Proper stretching is important for kids though they are naturally active and flexible. Running, jumping and kicking is not hard for them but to maintain their flexibility and activity level it’s essential to involve them in regular stretching workouts. It prevents them from injuries and discomforts in sports and physically demanding activities. It significantly prevents muscle tears and pulls.

3. Kids do need to stretch properly and regularly as they are in growing age and stretching enhances athletic performance, prevents sudden injuries and leads to a healthy existence.  It’s important to teach them proper techniques before adopting any new form of exercise. The enhanced flexibility through stretching improves the performance of kids in their routine activities and in their athletic performance.

4. Stretching should be done as a warm up or cool down activity. Tell them to stretch their muscles until they feel them activated. The sensation of tightness is important to feel but it should not be pain. It’s vital to hold the move for about 20 to 30 seconds.

It’s recommendable to consult your child’s doctor before adopting a new fitness workout about the safest and efficient stretching techniques as per their fitness level.

How to Relieve the Aching Neck via Yoga Stretches

Yoga stretches are one of the best approaches to be aware of your body. They make you comfortable in using your mind and body in your environment. These stretches are the basic of yoga poses that enhance your flexibility and balance. Practicing yoga offers many benefits to your mind and body. There are certain yoga postures that typically work in isolation and target a single muscle.

Reasons of Aching Neck

Neck muscle pain is one of the most commonly experienced pains. People who spend their days hooked over a computer, reading books, driving or watching movies may suffer the neck stiffness. No or a little change in the position of neck for too long may cause neck pain while contracting and tightening the neck muscles. This may lead to headaches and tensions also. To reduce the tightening and stiffness in neck muscles try to incorporate a variety of yoga stretches in your daily routine. These stretches provide muscular relief even without painkillers as meds usage should be avoided. It’s much better to change your lifestyle a bit and practice yoga in order to alleviate the neck pain. It’s recommended to ask your doctor before beginning any exercise routine.

Sideways Neck Stretch:

The sideways neck stretch in both the shoulder sides loosens up the muscles around the neck. It’s simple to perform while seated. Position your head above to your spine directly while sitting comfortably in a chair. Inhale and exhale properly while doing the stretches. Lower down your right ear to your right shoulder till you feel a stretch in left side. Pause and repeat the stretch in left side. It’s a great way to increase flexibility and endurance in neck muscles. Repeat five to ten times.

Front to Back Tilt:

As similar to sideways neck stretch you have to tilt your head back and forth in order to relax your neck muscles. To do this lower down your chin to your chest while taking a deep breath and pause for a few seconds. Gently raise your head towards the sky and pause. Repeat the set for 10 times. This stretch assists in reducing the double chin as well.

Child Pose:

Yoga offers a unique but natural posture that is known as child’s pose. It’s the typical curled pose of little kids while sleeping and a great way of relaxing the muscles and reducing stress. The child’s pose totally relaxes the neck and back muscles. Sit on the floor while bending your knees with your big toes touching each other. Bend your head towards the floor while bringing your buttocks to your heels. Put your hands by your side and rest in the pose for about 3 to 5 minutes. This restorative position helps you in alleviation of back and neck stiffness.

How to Relax your Calves with Calf Stretches

Calf muscle is locating in between the knee and ankle at the back of the leg. Regularly and properly stretching the calf muscles is imperative for physical activities and daily tasks. The basic activities and functions, such as walking and running, use your calf muscles so often as it’s essential to reduce tightness, stiffness, pain and discomforts from the particular body part. Tight calves mostly lead to injury risks, affect the overall legs and also can affect your lower back. If you are constantly feeling the backache then your calf muscles might be a possible contributor. Doing calf stretches regularly is good to avoid leg or back pains for an individual or an athlete.

For walking, running or doing any cardiovascular exercise we need much strong calf muscles. Stretching calf muscles before and after your workout routines prevent you from muscles pulling and joint discomforts. It increases overall flexibility and strength in your lower body. So it’s good and needed to learn and perform calf stretches properly. Here are some of the preventative measures for tightening of calf muscles:

• Basic Calf stretch:

Basic Calf stretch is perfect for stretching the calves and relaxing the muscles in the easiest and safest way. You just need to put your hands on a wall and stand a few steps back. Your feet must be 3 feet away from the wall. Make a lunge position with your right foot by bending on the knee. Press left heel and stretch your calf muscle. Repeat it with the other foot. Hold the stretch for about 30 seconds simultaneously.

• Stair Stretch:

Stair stretch is one of the best calf stretches in order to make your legs and lower back relaxed.  Stand on the lowest step of the stair and keep your left foot on the next step up. Hangs off the right step back and push it with your body weight to stress the muscles. Hold the stretch for 20 to 30 seconds and then repeat it with the other foot.

• Sitting Calf Stretch:

You can easily stretch your calves while sitting down on the floor and extend your legs in front of you. Lean forward and grab your feet. Hole the toes and pull them towards yourself. This will provide a good stretch in both the calves. Hold it for 15 seconds and release. Repeat it 3 to 5 times. You can pull the toes of both the legs one after another.

How to Get Taller through Stretching

 

Increasing your height is difficult but not impossible. A person can grow taller through a variety of products and techniques available in the market. Even surgical processes are also available these days but they are highly painful and expensive. If you are not satisfied with your height and want to grow a little taller than now, then you should not seek for the expensive pills, medications or surgical procedures as they have their particular side effects. A number of exercises you can perform safely with a combination of balanced diet to grow your height naturally by stimulating your growth hormone secretion. To maintain a balanced structural body system you should perform regular stretching exercises.  There are many stretching options from which you can chose as per your fitness level to perform on daily basis.

• Spine Stretch:

Spine stretches enhance the flexibility and strength of spine to maintain and improve your posture. The stretches assist in loosening the tight muscles and improving the mobility and posture to a more erect pose. Office jobs or sitting in front of TV or computer leave your pectoral muscles tight and tense which need to be elongated and loosen to get a better posture.

Touching your toes while standing or be seated is a great way to stretch your back muscles. It assists your hamstrings also to be elongated. Stand straight and raise your arms above your head. Slightly bend yourself forward and try to touch your toes with your fingers without bending your knees. If you are not enough flexible for the pose to touch the toes then don’t worry. Try regularly to improve your flexibility and you’ll be able soon to touch your toes. Inhale when standing and exhale when bending over.

• Hamstring Stretch:

Hamstrings are the muscles’ group at the back of your knee. Tight hamstrings need to be flexible not only to perform routine work easily but to increase your height by elongating the leg muscles.

The stretch can be performed by lying on your back or while sitting. Lying on your back on a mat with an exercise band wrapped around one of the foot and the other should be pressed on the floor. Raise your leg and pull the hamstring tight through exercise band. Hold the pose for 5 to 10 seconds and repeat with the other leg.