Staying fit / Stretching

This exercise can be done by stretching in four ways. First I stood up straight and put my left hand on the jaw on the right side of my head. Then stretched his neck and head to the left side. Let it stay like this for about 10 seconds. Then straightened the neck. Now I repeated the same procedure on the opposite side. I placed my right hand on the left jaw and stretched my neck to the right side. Let it remain like this for about 8 to 10 seconds of counting. Then straighten the neck and move from right to left to relax it. Then I bent my neck forward for about 10 seconds to reach my chest a little. I then tilt my neck back as if I am looking up at the sky. Do this exercise for about 10 seconds. This exercise was not too difficult for me to bend my neck in all four corners.

Shoulder Stretch

To perform this exercise I stood up straight. I spread my arms forward. I extended my right arm forward and pushed it as far as it would go towards the left shoulder, supporting it with the palm of my left hand. Hold it in the same position for about 10 seconds. Then I did the same with the other arm. Push your left arm to the right while supporting it with the left palm. Then I straightened both my arms and spread them backwards so that my chest protruded forward. Hold this position for about 10 seconds.

Lower Back Stretch

To perform this exercise first you have to stand up. Then both hands are placed on the chest as I did and the upper part is turned to the right. Hold this position for about 10 seconds. Then I turned the chest to the opposite side, upper to left side, to repeat the exercise. I hold in the same direction for about 10 seconds.

Upper Back and Chest Stretch

This stretch is for chest and back exercises. To perform this exercise I spread both my arms forward. I bent my chest forward as far as possible and did a squat with both hands on top of each other. Stay in this position for 10 seconds. I had to reverse it so I pushed both my arms towards the back. Hold the palms of both hands together and bend forward as far as I can for 10 seconds.

Full Back and Back of Leg Stretch

This exercise is quite easy for me. In this, the upper body is bent downwards. To do this exercise, I spread both my arms straight. After that I bent down. As I am trying to touch both my feet. After holding for 10 seconds I did the same exercise on the opposite side.

Full Leg Stretch

To perform this exercise, I supported the wall with one hand and extended my leg backwards with the other hand. I did this for ten seconds on both legs. Then I stood on one leg without any support and lifted the other leg up and extended the knee of the leg towards my stomach and supported it with both my hands. I did the same with my other leg for 10 seconds.

What areas of your body did you feel tense? Share your experience.

Performing Stretch and Feeling Tense in Body

After performing these exercises, I noticed tension in specific areas of my body:

1. Neck and Shoulders: During the shoulder circles and scapula retraction exercises there was a mild tension round the neck and shoulder muscles. This feeling of tension appeared to be the sign the stretch was touching the right ‘muscles,’ that is specific to the tight areas.

2. Upper Back: In do the scapula retraction stretch I could feel a stretch in my upper back where my scapula lesions were slightly tight, yet when repeating the stretch it felt kind of relieving.

3. Lower Back: Contrary to this, the William Flexion (Knee to Chest) exercise highlighted my lower back region. At first, I took some time to arrange and align myself properly but as I went on and on the stiffness slowly disappeared.

4. Chest: Rather surprisingly, the corresponding stretches impacted the chest area in a disparate manner indirectly to affect the reported slight tension not only in the main target area but also in the chest muscles during scapula retraction.

5. Full Back: Before the stretches where performed, the tension seemed to be concentrated more at the upper end of the back, but doing the Wand Shoulder Flexion and other stretches helped to distribute it all over the back. This was particularly so when my posture received attention during the activities, especially after the instructors’ interventions.

6. Back of the Legs: In Calf and Hamstring Stretch, for instance, the area of the back of the legs felt quite tight bearing most tension towards the inner rear side of my legs, the hamstrings. The stretch went down very far, and I could sense my muscles being pulled.

7. Full Legs: Indeed, during the Heel Slides, I experienced traction stress across the thighs and calves. They were not painful sounds, but rather the luxurious pull one experiences when one feels that the muscles are becoming more pliable.

Experience: In general, the exercises made me focused on those places of my body that were tensed. I came across some stretches I thought would cause soreness at the starting point but once it’s done if feels more relaxed and flexible.

Do you think stretching is beneficial or counterproductive for you? Explain your answer.

Is Stretching Beneficial or Counterproductive

Flexibility is best achieved through stretching; and this in turn is very important in the right positioning of the muscles, reduction of stiffness and enhancement of performance among other uses. Nonetheless, its advantages or disadvantages vary depending on the mortgage, type of stretches, and the kind of person in contemplation. Now let’s take a look at the implications of stretching certain parts of the body.

1. Neck Stretching

Joggers neck can relieved stiffness and decreased pain that may be introduced by sitting or having improper posture. Nodding the head from side to side or dragging it slowly forward can significantly increase the neck’s flexibility and alleviate pain. However, smooth and continuous movements may stress the muscles and provide discomfort, and therefore right coordination is crucial.

2. Shoulder Stretching

Stretching should always be done to remain flexible and free from stiffness on the shoulder part especially for people with issues such as frozen shoulder or rotator cuff problem. Shoulder circles or cross arm stretches are some of the best recommended exercises as they help soften the skin.. But overdoing it only aggravates the symptoms of pain or inflammation, so moderation is the word.

3. Lower Back Stretching

The flexibility exercises which are most recommended to those with lower back ache are stretches of the lower back area. Another special form of stretch that can help you become more flexible and which can help you find relief involves rolling onto your back and pulling the knees to the chest or flattening the low back against the floor. Nevertheless, the kind of stretching being applied or even applying force on the back in the process may exacerbate some spared back conditions and therefore cause injuries.

4.i. Upper Back Stretching

Massage on the upper back increases blood supply to the muscles and provides posture required after sitting for long hours. Stretching exercises such as child’s pose or threading the needle are good. However stretching if taken to extreme it can result to complications of spine instability or muscle strain and therefore should be carried out comfortably.

4.ii. Chest Stretching

Chest stretches help to widen the chest cavity hence facilitate breathing and should do this to counter the effects of posture that rounded shoulders cause. There are such things as doorway stretches for example. Excessive performance of these stretches may result in uncomfortable soreness of the chest muscles and may be achieved without necessary warm up.

5. Back Leg Stretching

The two muscles that are deployed during brace walking are in the hamstrings as well as the calves and extending them takes time thus minimizing the chances of experiencing injuries during certain activities. This can be done in seated forward bends or standing calf stretches for example. But if the intensity increases this limit, muscle damages occur, meaning that gradualness should be implemented.

6. Full Leg Stretching

Flexibility exercises involve stretching all the muscles of the leg from the quads, hamstrings, and the calves are important in flexibility as well as avoiding injuries. Some general activities include the lunges or butterfly stretches That are very effective. However, if technique is poor, or warm-ups not done correctly, tension results, especially in the tight muscles.

Incorporation of stretching is mostly positive when it is well conducted and with correct form as well as an appropriate level of difficulty. It increases range of motions, relieves muscle spasms and boosts the flow of blood. However, stretching to excess or using improper methods of stretching could be quite negative affecting the outcome and leading to numerous injuries or exacerbating chronic conditions. To maximize benefits, individuals should:

• Warm up before stretching.
• This it means that one should never pull muscles in any wrong position forcing them to be in some distressing angles.
• Stick it through the ground and keep the movements steady but controlled.

In specific, stretching is an essential part of physical fitness, contingent on the fact that such an activity is done correctly for a specific part of the body as well as safely.

Of all the techniques applied, which one would you choose for a personal exercise routine? Explain why.

For a personal exercise I would take all the techniques I have learned because in one way or another, they all assist in the relaxation of muscles. Both of them are special in some ways and combining all of them allow to get the proper outlook at the physical condition.

Some techniques are very useful in increasing muscle’s flexibility and total joint mobility. They also offer relief to minor physical aches and strain and relax muscles that get contracted every day.

Some exercises aim at working the muscles of the lower limbs and the back muscles. But they also help to puff up the core framework of the body as well as the muscles and the ligaments which are important for stability and to provide for fundamental movements.

Other techniques are good for circulation of blood and easing tight muscles as well as helping the body relax throughout the physical structure. These are vital exercises used to help the body to regain strength as well as to prepare the body for undertaking other activities.

It is important to incorporate all these exercises into my routine because most of them give physical comfort, but also are great importance in boosting overall health. Exercises form an important component of our daily activities and a correct exercise regime covers both our physical and mental well being.