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Fitness Exercises - Stretching Sequences



With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Stretch sequence for the entire body

For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes.

Stretch Duration
Neck stretch 8-10 seconds
Shoulder stretch 10 seconds
Triceps stretch 10 seconds
Chest stretch 10 seconds
Upper back 8-10 seconds
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Standing hamstring stretch 8 seconds
Adductor stretch 10-15 seconds
Spine Rotation 8-10 seconds
Lower back 8-10 seconds
Glute stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds


Adrianne Curry Uses The Flex Belt

Stretch sequence for the lower body

If you have been out walking or running, or maybe have just been intensely working out your lower body, and still have a lot of time to stretch, the following stretch sequence will provide you with a major lower body stretch. The calculated stretching time is around 5-7 minutes.

Stretch Duration
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Adductor stretch 10-15 seconds
Abductor stretch 12-15 seconds
Spine rotation 8-10 seconds
Lower back stretch 8-10 seconds
Glute stretch 8-10 seconds
Prone hamstring stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds


Standing stretch sequence for the on-the-go

This suggested stretching sequence is for those people who have a very busy schedule and do not have time for a full-body stretch. The following standing exercises, although they are not time consuming, stretches all the major muscles. This quick sequence is also an ideal cool down after a fast walk, a run, or even a game of football. The calculated stretching time is around 5 minutes.

Stretch Duration
Shoulder stretch 8-10 seconds
Chest stretch 10 seconds
Upper back stretch 8-10 seconds
Calf stretch 10-15 seconds
Standing hamstring stretch 8 seconds
Standing quadriceps stretch 8-10 seconds



It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day.

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Article Comments
lisamoran
Saturday 12th December 2009 at 11:06:46 PM  

This was very helpful.

Sherry
Thursday 4th February 2010 at 2:51:14 PM  

Really helpful and well done website! This helped me to put together a quick but thorough warm up sequence for my dance class that I teach. Thanks!!!

bhavesh
Wednesday 24th March 2010 at 10:24:35 PM  

can u plz send me pictures of all the body part streaching exercise with illustration


thanx.

syafitra
Wednesday 30th June 2010 at 11:57:30 PM  

stretching before weight training can prevent injury to the muscle.

useful information, I make a link to your site..

Stretching Exercises
Wednesday 7th July 2010 at 9:41:19 AM  

I have found its best to do a general warm up on a treadmill or bicycle or just running in place before stretching.

Just like hot muscles contract better, the connective tissues too respond best to heat in the joints.

Thanks for some excellent exercise stretches. The videos are very easy to follow.

Robinson
Thursday 26th August 2010 at 6:30:06 AM  

Wooooooooooo its very nice nice thank u

Manny
Thursday 10th March 2011 at 8:27:51 AM  

This helped me because now i know i have a less chance of getting injured.

Jesse
Sunday 31st July 2011 at 11:48:22 AM  

The animations are too cool, they helped a lot
Thanks

Best Ab Exercises
Monday 20th February 2012 at 4:10:59 AM  

Could you add a video to each of these or link to YouTube videos relevant to the exercise? Keep up the great work!


 
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