Introduction |
|---|
Stretching is essential for our body because it relaxes the muscles and prepares us for physical activities. In todays post, I will be talking on different stretching techniques and the benefits that comes with it and how I plan to add it to my daily fitness routine.
Describe your step-by-step process in your own words and areas of your body you feel were tense when performing the stretches. |
|---|
Neck stretch
In this photo, I’m performing a neck stretch. I tilt my head towards my right hand side and with my right hand holding the head to assist in the neck stretch process. This is also the same thing you do when you tilt your head to the left side, you support it with your left hand.
I also tilt my neck forward towards my chest region and also tilt it backwards facing the sky. This neck stretch routine should be done for 10 seconds for each of them.
What areas of your body did you feel were tense? Share your experience.
My neck area felt the pressure and to a large extent, it released the tension around the muscles after performing the neck stretch routine.
Shoulder stretch
You stretch your left arm across your chest and with the right hand placed on the elbow of the left hand to pull it further for a shoulder stretch. The same routine should also be done when stretching the right hand across your chest for a balance stretching. Each routine should also be carried out for 10 seconds.
What areas of your body did you feel were tense? Share your experience.
The area that felt the pressure more was my shoulders. Since it is my first time doing it, I heard a cracking sound and it relieved the stiffened areas. my back arms also felt the pressure.
Upper back and chest stretch.
You stretch your hand backwards as if you’re trying to stretch out your chests and shoulders muscles. Your hands must be held together behind you.
What areas of your body did you feel were tense? Share your experience.
The tension is felt most around the chest muscles, upper arms and also the shoulder region. Once the stretch is performed, you can feel your chest muscles and shoulders area loosen up and it improves your posture. I perform that stretch when I’ve sat on the chair for too long
Standing stretch.
To perform this stretch, you have to stand with one leg and one hand holding the other bent leg with the knees facing the ground. You place the free hand on the wall or on anything to give you balance. You do this for 10 seconds then you change positions to the second legs.
What areas of your body did you feel were tense? Share your experience.
The tense area for me was on my front thigh. I could feel the deep pull around there while I was holding one leg.
Secondly, I also felt the tension, standing on just one leg to maintain balance for some few seconds.
Knee to chest stretch
In this stretch, you balance yourself on one leg while lifting the other knee pointing towards your chest with both hands holding it to remain in a particular position.
What areas of your body did you feel were tense? Share your experience.
The tense areas for me is around my buttocks and my back especially the lower part. Balancing on one leg wasn’t funny at all because i didn’t have any support since the two hands were holding the other legs up. I was just jumping around with one leg like a kangaroo before I finally gained balance.
Torso twist stretch.
In this stretch, you raise your two hands towards your chest and you twist your upper torso, towards one side for 10 seconds then you repeat the same position, twisting to the opposite direction.
What areas of your body did you feel were tense? Share your experience.
The tensed areas are my back, torso and shoulders. A little bit of release as I twisted my spine and heard that same crack noise as well. This will increase mobility around my low chest and spine.
Full back stretch
You stretch your hands forward and bend down to full length as if you’re trying to touch your toes.
What areas of your body did you feel were tense? Share your experience.
The tense region is at back, my low waist and my back thighs.
Do you think stretching is beneficial or counterproductive for you? Provide your reasoning. |
|---|
Stretching is indeed beneficial to me because I could feel some stiff muscles in my body loosen up and some part of my bones where making this cracking noise as I stretch towards different directions. It was a form of great relief to me.
I also see it as a way to prepare myself for the day’s activities ahead but from what I’ve been taught in this course, I still have to be careful while over stretching myself, to avoid any muscle damage.
Out of all the techniques applied, which one would you choose for a personal exercise routine? Explain why. |
|---|
I go to gym on few occasions to keep fit but now that I’m aware that stretching is necessary before doing any physical exercise, I intend to put all to practice.
Secondly, earlier this year, I went for an X-ray to find out why I was having pains around my lower waist and also around my ribs. One of the questions the doctor asked me was “how long do I sit in a day?” I didn’t really pay much attention to the question. I took the drugs prescribed to me and I felt relief from the pains but it lasted for only two months.
But now that I’ve seen the importance of Upper back and chest stretch alongside the torso twist stretch and full back stretch, I’ll do it on a regular basis since it doesn’t require any equipment and it focuses on multiple muscle groups but most especially around my waist.