Complete Stretching: 30+ Stretches For Flexibility & Posture

1. Intro Complete Stretching: Hi, I'm feelings Harder Fitness coach and Amazon. Best thing off today. I want to show you how you can safely improve your flexibility and posture with stretches that you can do wherever and whenever you want. What sets my course apart from others is that I don't just teach you a few exercises and stretches and then leave you alone. From my experience to see lasting results, you need to know how your body works and what techniques will help you get results. This means looking at the science behind stretching and then designing a routine that is ideal for your needs in the program. I will not only show you where the majority of people stretched the wrong way, but also why timing is the most important factor in your stretching with the right stretch at the wrong time, and you'll likely see no improvement or even hurt yourself. We will go the most important rules of stretching on what you need to focus. This includes the banking a few minutes and uncovering the most common stretching stakes to help you stretch with perfect form. You also get over 30 exercise videos are ready to use daily stretching routine and access to my Simple Muscle Academy, a private Facebook group where I give free advice and you can ask questions in a trade with other students. I want to thank you for checking out my course, and if you like it so far, we should read the description for more details and watch the preview clips. 2. Course Overview: hi and welcome to my complete stretching program. I want to give you a short overview of the different parts of the program and what you will learn throughout the course. Part one is the introduction in which we are right now. Part two will go over the signs behind stretch. Most people stretch the wrong way, which not only works against their goal of becoming more flexible, but can also cost some very nasty long term injuries and joint problems. So in this section we will go with the most common stretching mistakes and how to avoid them. I also talked about important stretching safety tips and the advantages of both static and dynamic stretching. At the end, you get my daily stretching routine that is built on the principles that I teach in this section. It will help you see results faster than ever. Part three is all about the right warm up and stretching exercises. This includes exercise videos on over 30 stretches, explanations on which muscle they target and how to do them correctly. The course ends with an outro where we kept the most important learnings of the course. As I promise in the promo video were also invited to join Simple Muscle Academy on Facebook , which is a private groups where student can ask questions and share their success stories and motivation tips. You can find the link to the group in the bonus lecture at the end of the program. Now, before we start the program, I want to ask you one more question. I ready to stretch, then let's start. 3. Why everyone should stretch: Bill Bowerman, the famous track and field coach, once said. If you have a body, you're an athlete. The same applies to stretching. It's an activity that needs to be performed by everyone, and not just athletes or fitness professionals. Many of us have planned on stretching right after our training and usually end up with little stretching or blowing it off altogether. Unfortunately, that's often overlooked because the results aren't as visible as working out or lifting weights. But as I will explain this lesson, there are a few key reasons why you should be stretching, just as they're dangerous to not stretching. So here, the seven benefits are falling. A well designed stretching routine. Number one is that it will decrease muscle stiffness and increased range of motion. One of the most important things in life is not only to be healthy but also to be pain free with unrestricted range of motion. Being able to move around east is a factor that plays a major role in your quality of life . This is why you should include some form of flexibility training in your fitness regimen stretching that only improves the range of motion, which slows down the degeneration of joints and also boost blood flow three a tissues and helps deliver nutrients to your muscles. The second benefit is that it will reduce your risk of injury. A flexible muscle is less likely to become injured from slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your muscles during various activities. However, this only happens if you stretch the right way, which most people don't. Don't worry, we will go over the ideal stretching routine later in the course. Number three on the list is that will improve your posture. Despite the importance of having good posture, most of us don't do anything to improve it. We go about our lives with hunch, backs and imbalance tips and deal with pain because we think it's normal. Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems. Stretching the muscles of the lower back shoulders and chest will help keep your back and better alignment and improve your posture. Stretching also reduces muscle attention and enhances muscular relax ation any kind of stress can restrict blood flow leading to nuts and the muscles in the shoulders and neck. Actually, tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching increases blood flow to the muscles, and eight circulation, which allows the muscles to relax again, lead into greater heart health and cardiovascular function. Stretching can also promote the circulation of new blood to the brain, which can result in a mood elevation, allowing any stress stroll of your body and mind. Another benefit is that it will improve your mechanical efficiency and overall functional performance, since a flexible joint requires less energy to move through a wider range of motion, A flexible body improves overall performance by creating more energy efficient movements. But again, to achieve this effect, you have to follow the right stretching routine. Otherwise, you will most likely see no positive effect, and overstretching can even decrease your athletic performance When done right. Stretching also prepares the body for the stress that comes with any type of exercise. What you do before you work out begins we'll have a big impact on what you will be able to do during your workout. Many athletes prepare for a training session by carrying out dynamic stretching, which is different from traditional static stretch. Dynamic stretching pride exercise allows the muscle to loosen up and become more resistant to the impact it's about to undergo It. Also prepared to tendons and joints for any kind of vigorous movements that might be part of your workout. And lastly, stretching decreases pain in your lower back in the United States, Lower back pain is one of the most common complaints. Studies have shown that most people will experience lower back pain at some point in their lives. This includes sanitary people as well as highly trained athletes taking the time to loosen the muscles, especially those in areas that notoriously collect. Tightness such as the lower back, hip and neck will make you feel more mobile, and your overall quality of life will see improvement over time. Stretching Willie's fatigue and patients like of sleep and disability while improving your energy levels and eliminating the need for medications or other costly treatments 4. Common Stretching Mistakes: When done right, stretching feels great and increases flexibility. But not preparing properly or during the stretch incorrectly can lead to injuries and inflexibility, which is the exact opposite of the results you want. Make sure to avoid the following common mistakes for safe, pain free and effective stretching routine. The first is not warming up before stretching. Static, stretching and warming up are not the same thing. People thinking that stretching is a warm it is a common mistake. Warmups are meant to slowly bring up the body's temperature and loosen up the muscles before we get to do anything serious. Static stretching is a low intensity movement, and when you spend 30 seconds on each stretch without moving, you actually lower your body temperature. This not only decreases your range of motion but can also mentally take you out of the workout mode and into relaxation mode. Also, stretching cold muscles increases your chance of injury, so you should always warm up before doing static stretches. The next mistake is using too much force. Stretching should be slightly uncomfortable, but never painful. When you stretch, your muscle gets tighter to protect the joint by preventing you from moving it too far. But the goal of stretching is to try to get your joint to move past that point. So you do have to push your muscles a little bit further than it wants to go. In other words, when you stretch your pulling against your muscle, this causes micro trauma to the muscle, similar to the small amount of damage that you get when you lift weights. This means that stretching can make you sore, and depending on your workout, it may actually hurt your recovery. Onley pushes stretches to the point that you feels like discomfort and no further. The third common mistake is stretching for too long. No matter what muscle you're targeting, you should limit the amount of time you hold this stretch never go above 60 seconds on each stretch. If you stretched a muscle for more than 60 seconds in one particular position, you decrease the power that the muscles able to provide. Since it's so stretched out, most beginners will be fine, stretching for about 30 seconds per muscle. Limiting is stretched with 30 seconds will also give you more time to dedicate your other parts of your workout. Another common mistake you want to avoid is holding your breath. An important part of stretching is getting the muscle to relax and not tighten up. One of the best ways to do that is by taking a deep breath. But when you feel the uncomfortable tension of a stretch, you might be tempted to shorten your breaths or stop breathing altogether. That's a bad idea. Holding your breath titans all the muscles throughout the body, impeding flexibility and leaving your prone to injury. It also increases your blood pressure, which is not what you want. Next on the list is always focusing on the same muscles. We all have our problem spots and go to areas. But always stretching the same muscles can create an imbalance of flexibility. This can lead to an impaired range of motion and a false distribution off weight and strength. For example, if you're always stretching your hamstrings, your body will naturally use the flexibility in your hamstrings toe walk, alleviating the pressure from your glutes. This in turn, will negatively affect your overall body posture. Another mistake that will keep you from seeing the benefits of stretching is doing the wrong stretch or doing it in the wrong position. If you don't feel the stretch where you're expecting to feel it, you may be doing it wrong. Poor body positioning can cause you to miss the muscle. You're aiming to stretch as a quick fix. Use a free hand to feel the muscle you're stretching. It should feel tied and then loosen after the stretch. Of course, we will also go over how to properly execute the different stretches later in the program, and the last mistake is not stretching regularly. If you decide to stretch, you have to do it regularly to see effects. Doing it intermittently or infrequently won't cut it once a week. Simply isn't enough. Aim for 5 to 10 minutes every day, or at least every other day. It's more effective if you do it more frequently for last time than the other way around. 5. Stretching Safety: before we go over the ideal stretching routine, I want to cover the safety aspect of stretching. Unfortunately, not every form of stretching it's safe. You probably already know that you should always avoid any kind of bouncing movement and those that require exaggerated range of motion. Besides these obvious tips here, a few things to keep in mind to avoid injury and long term problems, you always want to warm up first. Static stretching is often thought of as a warm up to another activities such as running. It can be dangerous, though, to stretch muscles that have not been warmed up. When muscles are cold doing a stretch, they're more likely to tear now, depending on whether you want to include your stretching routine in your workout routine or only want to do the stretching, you will warm up differently. If you only stretch than a brief 5 to 10 minute warmup will be enough to increase blood flow to the muscles. The woman should be a low intensity activity, such as line walking or slow jogging. If, on the other hand, you want to work out on the same day as you want to do, your stretching routine, your woman will look something different, and we'll go over this and the less not static first dynamic stretches. Another important point is that when you're progressing in your stretching routine, you increase it. Stretch gradually. Stretching should be started slowly and eased into gently. As the muscles lengthen, the stretch could be deepened. Generally, stretches should be held for around 15 to 30 seconds to allow the tissue to safely lengthen . It's important to breathe and focus on letting the muscles relax for a very tight muscle. You can hold the stretch for a little longer, but like I said before, never go about 60 seconds. Sensations in the muscles associated with safe stretching include tingling and mild burning or pulling. That may be discomfort but not pain. You always want to know your limits. Increased flexibility is achieved through regular, diligent practice. It takes weeks or months to safely increase your flexibility. Going too far too fast may result in injuries. Lesson your stretch or stop stretching If you know the sensations, signifying that you have gone too deep into your stretch, such as a sharp pain in the muscles. Stop stretching immediately if there's pain in the joints, such as the knees for elbows. Signs of starting to go too deep may include holding your breath or clenching your jaw. And as a final tip, make sure to always avoid dangerous methods. Ballistic stretching is a dangerous type of stretching that involves bouncing or bobbing the muscles this bouncing can cost. Here's in the muscle, which form scar tissue as they heal. This scar tissue tightens the muscle and decreases flexibility. Dynamic stretching in which the muscle is moved through the full range of motion can accidentally become ballistic stretching. If it's not done with care and intention, movement should be smooth and even not jagged and balancing. Even though I advise everyone to stretch, there are times when you should avoid it altogether. These are rare cases that most likely don't apply to you, but I want to mention them just in case. 1st 1 is joined, instability join. Instability can be the result of a prior dislocation, fracture or spring. Get advice from a physical therapist before stretching an area of previous injury. The second includes diseases affecting the tissues being stretched. Conditions such as rheumatoid arthritis can leave joint structures weakened those with connective tissue disorders also have altered connective tissue risk elastic properties. Acute injury is also case. We should consult a physical therapist prior to initiating a stretching program because scar tissue takes time to mature. Premature stretching can cause re injury in the deposition off more scar tissue, prolonging the rehabilitation process. The same applies to infection because he wanted a boy tissue damage for the spread of the infection. Also, be careful when starting a stretching program around an area of inflammation. Inflammation can change. The Visco elastic properties connective tissue and can cause injury if not undertaken correctly. Aggressively stretching a joint with an effusion can damage capsule structures. Please see your physical therapist. 6. Static vs Dynamic Stretching: throughout the course, you've probably noticed that I use the term static and dynamic stretching quite a bit. And this lesson. I want to explain both concepts and clear up the confusion about when and how to do them correctly. As you will see, the difference is very important and will make or break your stretching routine. Static stretching can best be described as the old school traditional. Stretching these stretches involved bringing an isolated muscle or group of muscles to their peak position and holding it there for 15 to 30 seconds. Stretches like the hurdler stretch, where you sit with one leg out in front of you and grab your toes is a good example of a static stretch. Static stretching is the most common form of stretching founder general fitness, and it is safe and effective for improving overall flexibility. When done right, there are a few advantages of static stretching. First, it is really easy to do. Standing stretching requires little to no equipment and can be done in the spot. Most stretches air fairly easy to learn and can be before by beginners and advanced trainees alike. Another is improved flexibility. One of the great benefits of stretching is improved flexibility. Static stretching directly increases the flexibility in your knees, hips, shoulders and ankle joints. And enhancing your flexibility will allow you to move more freely and officially if done correctly. Static stretching can also help alleviate stress. Static stretching can be relaxing both physically and mentally. The stretches you perform should be comfortable and require minimal Xer's. This can give your body and brain a chance to relax. Taking deep, slow breaths has recommended while performing static stretches. It will also help balance your body. Like I mentioned before. Poor flexibility in one or more muscle groups can lead to muscular imbalances and poor posture. Tight muscles pulling joints and can slowly create a shift in your body's alignment. People with musculoskeletal analysis appear to be more prone to injuries. Reduced range of motion can be influenced by lack of regular movement or overuse of certain muscles. For example, runners often have tighter hips, lectures, the muscles that connect the front of the hip to the thigh so they really benefit from static stretches for that muscle group. Now dynamic stretching on the other side is somewhat different from static stretch. It means that stretches performed by moving through a challenging but comfortable range of motion repeatedly, although dynamic stretching requires more thoughtful coordination that static stretching because of the movement involved, it is gaining favor among athletes, coaches and trainers because of its apparent benefits and improving functional range of motion and mobility in sports and activities for daily living. An example of dynamic stretching our arm circles or Lex wings? No, that dynamic stretching should not be confused with ballistic stretching. Dynamic stretching is controlled, smooth and deliberate. Where's ballistic? Stretching is uncontrolled, erratic and jerky, although their unique benefits to ballistic stretches they should be done only under the supervision of a professional. Because for most people, the risks of ballistic stretching far outweigh the benefits. An advantage of dynamic stretching when compared to static stretching is that it prepares your body and muscles for the exercise were sport at hand. Static stretching doesn't get you ready for sport specific movements, but with dynamic stretching, your body will be equipped to handle the eccentric movements of your sport. This reduces the risk of injury as your body isn't stiff to these movements, having been prepped for these unique maneuvers. Additionally, the chance of injury is further reduced, thanks to the improved range of motion in your joints, which can improve over time with consistent dynamic stretching. Dynamic stretching is also popular in sports that require explosive power from muscles such a soccer when going for a header or blowing by an opponent or volleyball. With players rising to smash a volley into the ground, your muscles and joints will be loser, allowing you to take full advantage of your range of motion equating to maximum power from your body. A lot of these explosive moments require different parts of the body working in coordination, which dynamic stretching also prepares the body for another great advantage is that it mentally prepares you for peak performance. For the task ahead, increasing the temperature of the core muscles and building intensity related to your sport ahead of time seamlessly transitions you from warm amount to competitive moat. One last advantage is that dynamic stretching can help you get the most out of your body while training or during a game. Since these stretches air conditioning your body to move in similar motions use in your sport. Your body will get more and more accustomed to it over time, similar to your body's internal clock waking you up right before your alarm clock. Your body can also react quicker, improving motor skills and nervous system reaction times. Now that explained the benefits to both approaches. How do we implement them into our fitness routine for optimal results? The answer is timing. Since dynamic stretching directly prepares you for a workout, a training session and can be done while the muscles are still cold, you should do your dynamic stretching routine right before you work out. And, as you know, static stretching should always be done when muscles are already warmed up and never when they're cold. This is why it's best to do static stretching only after your workout. In the next few lessons, I will show you the most important dynamic and static stretches and a number of routines that will prepare you for any workout 7. Daily Stretching Routine: the following stretching routine is designed for both athletes and sanitary people. It will help you increase your flexibility should, ideally, be none daily, depending on how long you hold each stretch. It will take around 10 to 15 minutes and total. You'll start by doing a short, five minute dynamic stretch routine that is great for warming up your muscles and getting your blood pumping. Like I discussed in an earlier lesson, I recommend you do your stretching routine together with your normal workouts. So if you train on the same day, do it after the dynamic stretch. Warm static stretching will be done at the end of the routine when your muscles already warmed up. For detailed explanations of the following exercises, please watch the exercise videos. They explain which muscle is targeted and how to do the stretch correctly. Start by doing 30 seconds of a normal jumping jacks. Next, you do 20 walking lunges with 10 reps for each leg. After that, you do 20 Need Tex again, 10 for each leg. Then grab a chair or hold on to something and do 20 legs wings. This is followed by 10 side lunges with a stretch we do five for each side. Next, you can either do 20 normal but kicks or five double leg but kicks. I recommend the former for beginners and the ladder for athletes. For your upper body. You start by doing 10 normal arm circles, followed by 10 more arm circles in the opposite direction. After that, you knew five large arm circles again, five for each direction. To finish the warm up you do 10 to 20 pushups, and if you can do the long push up, try the need. Push up instead. After this short warmer, you should start with your workout or training session. If you don't want to work out, you can start with the static stretches right away. Each stretch should be held for 15 to 30 seconds and make sure you feel a slight stretch but no pain. The first stretches the seat back twist for your lower back and core. Next you do the quad stretch, and after that, the doctor stretch the hip doctor stresses, followed by the hamstring stretch and next you to the gluteal stretch. This is followed by one of the two lads, stretches that are showing the exercise videos after that, stand up against the wall and do the calf stretch both for the upper and lower castes. Then you will stretch your abs with the lying abdominal stretch. This is followed by the next side bend and the standing shoulder stretch. To finish your routine, grab a towel and do the tower triceps stretch. 8. Stretching Routine & Strength Training: If you trained for a muscle growth, chances are you do some sort of resistance training that places tension on a specific muscle group. In this case, you're stretching or change to the DAP three individual workout program. If you follow a split workout program, for example, you trained upper body one day lower body. The other focus on stretches that target the muscle groups you trained during your workout . Important static upper body stretches include the lats stretch, the biceps stretch, tricep towel, stretch standing peg stretch and the soldier stretch. If you train your shoulders, you might also want to include the shoulder front and lateral raises in your dynamic warm up. As for lower body, important static stretches are the quad. Stretch the hamstring, stretch the gluteal, stretch the calf stretch and you hit a doctor stretch If you train with heavyweights. I also included the bonus lesson from my weight training program on how to correctly warm up before a heavy exercise 9. Arm Cicles Slow: arm circles are a great way to loosen up the shoulders, and they're super easy to do. Stand up and extend your arms straight by your sides. Your arms should be parallel to the floor and perpendicular to your torso. Slowly start to make circles of around one foot in diameter with each outstretched arm. Breathe normally as you do the movement. Continue the circular motion of the outstretched arms for about 10 seconds or 10 repetitions, then reverse the movement, going the opposite direction As you get stronger. You can also use some light resistance. But for beginners, I advise doing the normal arm circles. 10. Bent Over Lat Stretch: the last short for Leticia was Dorsey are too large muscles that run from the upper arm all the way down to the lower back. When functioning properly, they system most growing and pulling movements. However, when they're too tight, these muscles can contribute to poor posture and improper breathing patterns. Kneel on the floor and extend. Your arms will be on your knees. Make sure to place your forms on the floor as well. Now lower the torso as far down as possible while bringing back the hips. You should. Now I feel a slight stretch in the size of your back. Well, the stretch for 15 to 30 seconds and return to the initial position. You can also stretch your legs while standing up, cross your feet and I stand your arms overhead, wrapping your right risk with your left hand now to your left, until you feel a stretch in the side of your back. Hold the stretch and then switch sides 11. Bicep Stretch: just like the triceps biceps is often for gotten or stretched incorrectly. The correct stretches similar to the standing peg stretch. Leave that you grab the wall a little lower and focused attention on your biceps instead of your chest. Stand straight and hold on to the edge of a wall with your right hand. Now turn your body and take a small step away from the wall while keeping your arms straight open. Your shoulders just is in the peg stretch. Hold the position for 15 to 30 seconds and then switch sites and repeat the stretch with the other arm. 12. Calf Stretch: when stretching the caps, it's important to target both upper and lower castes. It's fairly easy to do, but you have to know how for the mom look have stretched. Place your hands against the wall and stand with your legs staggered in a lunge like position. Keep the heel of the leg that is extended furthers flat on the floor. Press your weight back so you really stretch your calf and hold for 15 to 30 seconds. Then repeat with the other leg to stretch your lower calf. You set up like you would for the normal stretch, but this time you keep your legs slightly bent. You should then feel the tension more towards the lower end of your calf. 13. Double Leg Butt Kick: the double legs. But kick is a variation of the novel, but kicks Instead of alternating your legs, you will be jumping up and kicking back both at the same time beside the cause. The jumping part will also activate your calves and hamstrings. I like doing a few of these to really get my blood pumping before workout. Begin with your feet about Children with apart and your knees slightly bent. Now squad a short distance to prepare for the jump by flexing your hips and knees, jum and as you go up, tuck your heels by flexing the knees attempting to touch your butt. Finish the motion by landing with your knees bent, using your legs to absorb the impact. 14. Gluteal Stretch: This exercise helps to lengthen the gluteal muscles as well as the upper section of the hamstrings. The hip joint capsule is also being stretched. Lay flat on the floor, with both knees bent at around 90 degrees. Now across one foot over the other bent knee has shown in the video. Push forward the need of the bend leg with one hand, hold the position for 15 to 30 seconds and then switch to the other leg. If you want a stronger stretch, pull the knee towards your chest or do the exercise against the wall. 15. Hamstring Stretch: just like the quad stretch. The hamstring stretch can also be done in two variations sitting or lying down. The latter will also stretch your hip, but doctors, but it slightly more difficult to do lying on your bed and grab your thighs with both hands . Slowly bring your need towards your chest until you feel a slight stretch. Hold this position for 15 to 30 seconds and then repeat with the other leg. For the sitting hamstring stretch, sit with one like extended in front of you and the other bend with your foot against your inner thigh. Need forward with your hips and reach for your ankle until you feel a slight stretch in your hamstrings. Hold this position for 15 to 30 seconds and then repeat with the other leg. 16. Hip Abductor Stretch: of Dr Stretches target the group of muscles on the inside of the thigh, including the groin. These muscles work to pull the fight inward and stabilize the pelvis. Drink strength, training growing and Dr Injuries are common in sports that require flexibility and hip outward movements, such as hockey players. Sit on the floor with your knees apart and the bottom of your feet together. Give your chest up and your back straight, bent forward at the hips and gently apply pressure to your knees, pushing them toward the floor with your elbows. Hold this position for 15 to 30 seconds. 17. Hip Circles: standing hip circles are dynamic stretch used to loose and open up your hips and growing. This stretch is often used by martial artists to improve flexibility when stretching in preparation for high kicks. Stand up straight with your feet together. Now raise one knee to 90 degrees or slightly more and then open the hip as far as possible . Imagine drawing a big circle with your knee. Bring recollect to the initial position and repeat the movement with the other knee. For some people, it might be easier to along to cheer or some other vertical support while doing the exercise. 18. Intro: Hi, I'm feelings Harder Fitness coach and Amazon. Best thing off today. I want to show you how you can safely improve your flexibility and posture with stretches that you can do wherever and whenever you want. What sets my course apart from others is that I don't just teach you a few exercises and stretches and then leave you alone. From my experience to see lasting results, you need to know how your body works and what techniques will help you get results. This means looking at the science behind stretching and then designing a routine that is ideal for your needs in the program. I will not only show you where the majority of people stretched the wrong way, but also why timing is the most important factor in your stretching with the right stretch at the wrong time, and you'll likely see no improvement or even hurt yourself. We will go the most important rules of stretching on what you need to focus. This includes the banking a few minutes and uncovering the most common stretching stakes to help you stretch with perfect form. You also get over 30 exercise videos are ready to use daily stretching routine and access to my Simple Muscle Academy, a private Facebook group where I give free advice and you can ask questions in a trade with other students. I want to thank you for checking out my course, and if you like it so far, we should read the description for more details and watch the preview clips. 19. Jumping Jacks: jumping jacks are the perfect cardiovascular exercise To get your blood pumping, the alternating action off the arms overhead and the legs stretch out increases your heart rate and stimulates blood flow to a variety of muscle groups. Stand with your feet together and your hands down by your side in one motion. Jump your feet out to the side and raise your arms above your head. Immediately reversed that motion by jumping back to the starting position. Repeat the motion for the required number of repetitions. 20. Knee Tucks: need. Techs are a great way to stretch your glutes, hamstrings and core at the same time. It's a fairly simple woman, yet still very effective. Stand with your feet about shoulder width apart. Raise your knee and use both hands to grip your ship. Hold the knee into the chest and upwards as you raise up on your standing foot, then lower your need to the starting position again. Now switch legs and repeat the exercise. You can perform the exercise slower to improve your balance, stability and muscle mind connection. Or you can do quick moves to improve the explosive power and increase the intensity of the exercise. 21. Large Arm Circles: large arm circles are similar to normal arm circles, but now you rotate your arms in a larger diameter. This will help activate the chest and upper bag region. I suggest you start with normal arm circles and then gradually increased their diameter. Stand straight with your feet shoulder width apart. Slowly start rotating one arm, making big circles complete the set for the required number of repetitions and then switch to the other arm. 22. Leg Swings: similar to the arm circles for your shoulders. Leg swings will warm up your hamstrings and quads in a dynamic way. Stand next to a cheer or some other kind of support and hold onto it with one hand. Swing your leg forward to where your tools are, about as high as your chest while keeping the leg straight. Continue with the downward swing, bringing the Legace far back, as your flexibility allows. Repeat this for about 5 to 10 times and then switch legs. Repeat the exercise in the same manner on the other leg. As a beginner, you might want to start swinging the leg a little slower to avoid Pulliam muscle. 23. Lying abdominal stretch: the lying ab stretch, also known as the Cobra pose in yoga is a great way to activate your abs, a region that is normally very difficult to stretch. Lie prone on the Met or the floor and position your hands to the side of your shoulders. Now push the torso up as if you were doing a push up. But keep the pelvis and your lower body on the floor. Hold the stretch for 15 to 30 seconds. Beginners can position the forearms on the floor. This will not raise your upper body is much putting less tension on your abdominals. 24. Neck Side bend: the next side bend is great for stretching the neck, and reducing pain has to be done carefully. Pulling too strong can do more harm than good. Stand up straight and place your right arm on the left side of your head by gently pulling your arm downwards. Bring your right year toward the left shoulder. Hope this position for 15 to 30 seconds and switch sides. 25. Normal Butt Kicks: but kicks air similar to the movement you make when jogging in place. Only that here you kick your heels against your but this emphasizing your quads. Stand with your legs shoulder width apart. Your arms should be hanging at your sides or, if you want, you can also bend them as if you were running. Flex the right knee and kick your right heel up towards your boots. Now bring the right food bank down. Repeat the movement with the left leg for an even better warm of the leg muscles. Try alternating the legs a little faster by bringing up the second leg. Justus the first comes down and usually makes it easier to swing your arms as if you were jogging. 26. Quad stretch: stretching, the quads can be done standing up or lying down. The standing quad stretch is the more popular variation, but both of fine and we'll give you the same result for the first stand up and touch a wall or hold onto a chair for balance. Grab the top of your ankle and pull your foot towards your but straighten it by moving your knees slightly backwards so it points straight towards the floor. Now hold the stretch for 15 to 30 seconds and repeat with the opposite side for the line. Quote. Stretch lion you site and grab your ankle. Then pull your heel towards her but until stretches felt in the front of your thigh. 27. Seated Back Twist: the seat of back twist will improve mobility and posture by stretching your lower back and spine. Make sure to perform the twisting motion slowly to not hurt yourself. Sit down, bend your right knee and step your right foot over your left leg but your right hand on the floor for support with your fingers pointing outward. Bend your left elbow and turn to the right, placing the bag of your arm against your right knee. Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for 15 to 30 seconds and slowly returned to the centre. Switch sides and repeat the motion with the other leg. 28. Shoulder Fron Raise: The front race was originally an exercise that is done with dumbbells to build your shoulder muscles for our purpose of dynamic stretching, we will do the same movement, but with a water bottle to place less tension on the muscle. Stand up straight with the bottle in your hand in the palm of your hand, facing your thighs while maintaining the torso stationary. Lift the bottle to the front with a slight bend on the elbow and the poems of the hand always facing down, continue to go up until your arms slightly above parallel to the floor. Now lower the bottle back down slowly to the starting position. Repeat for the required number of repetitions and then do the exercise with the other arm. A great way to turn this exercise into a full body movement is by swinging the bottle for this place. The bottle between your feet elect should be slightly bent. Now swing the bottle between your legs forcefully, let it swing back between your legs and then repeat with the other arm 29. Side Lateral Raises: lateral raises are done just like front raises, only let now you lift the bottle to your side. This will activate the lateral deltoid over the front end toy. Stand straight with the bottle by your site and the palm of your hand facing you while maintaining the torso in a stationary position, lift the bottle to your side with a slight bend in the elbow. Continue to go up until the arm is parallel or just passed parallel to the floor. No, lower the bottle back down slowly to the starting position. Repeat for the required number of repetitions and then switch to the other arm. You can also do this exercise with two bottles and both arms at the same time. 30. Side Lunge With Twist: side lunges with a twist are a great full body movement. And prepare your body for any type of exercise. Will not only use your legs, but also you Corrine arms all at the same time. Stand with your feet wider than shoulder width apart. Bend your left knee and while keeping your ride like straight, lower your body toward the floor. Rotate your hips while bending your knee and touch your tools with the right hand. You want to keep your arms extended throughout the entire movement. Now return to the starting position and repeat the motion on the other side. 31. Squat: even though it is considered a lech exercise, it's really a full body movement that works pretty much. Every muscle in your body during the squat movement will help you walk, run, jump and lunch. Stand with your feet shoulder width apart and place your hands behind your head or to your sides while inhaling. Bend your knees and slowly lower your upper body. Descend until your thighs are parallel or just passed parallel to the floor, then raise your upper body as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs. During this quote, make sure that you keep your chest up and that your knee stays in line with the tip of your foot. A tip for beginners Some people find it easier to keep their balance when extending their arms in front of them. 32. Standing Pec Stretch: this stretch is great because it allows you to focus on one side at a time. Plus, you can do it anywhere. There's a wall or a poll. If you sit in type all day, where if you commute long distances, you have to try this chest opening stretch standing near a wall and place your right palm on its edge. It should be in line with your shoulder and point your fingers to the right. Keep your hands planted firmly and twist your upper body to the left while opening your shoulders. You should. Now I feel a good stretch near right shoulder and chest. Hold this position for 15 to 30 seconds and then switch sides. 33. Standing Shoulder Stretch: stand straight with your shoulder blades together. Generally move the working arm in front of the body, supported by the opposite arm in front. Press the working arm towards your chest with the opposite arm until you feel a slight stretching your shoulder. Hold this position for 15 to 30 seconds and then switch sides. 34. Towel Tricep Stretch: stretching the arms Is Justus important? Is stretching any other muscle in your body, but because many people don't know how they often neglect them. All you need for this stretches a small towel or rope, and you're good to go. Stand straight and grab one end of the small towel with your right hand. Position it behind your head so the towel dangles down behind your body. Reach behind your back with the opposite hand and grab the other end of the toe. Now pull the title downward with the lower arm and hold the stretch for 15 to 30 seconds, then repeat with the opposite arm. 35. Walking Lunges: next to the squat. Lunges are among the best movements that will target and stretch pretty much all the muscles in your legs. This includes quads, hamstrings, calves and glutes. Stand with your feet shoulder width apart in your hands on your hips while inhaling, stepped with one leg forward and flex the knees to drop your hips. Keep your back straight and your front knee above the front foot while exhaling, extend the knees and drive through the heel of your lead foot to raise yourself back up. Step forward and repeat the exercise on the opposite leg. A long lunch works your glutes while a short lunch targets the quads. Make sure that you elite Ni points in the same direction as your lead foot throughout the exercise.