Various Types Of Stretches Part II

If you have checked part I, you would know that we discussed some basic stretches there. Now we will talk about some hard core stretches that can change the whole workout game if you incorporate them into your post workout routine.
Here are some advanced stretches that you need to do after you complete your regular workout:

STRETCH TYPE 1

Knee Hug

Muscles worked: Gluteals

Lie on your back
Place your hands behind your knees, lift your knees upwards
Cross your feet at the ankles and move your hands down to hold the ankles
Slowly draw your knees towards your chest
Hold the stretch

STRETCH TYPE 2

Standing Groin Stretch

Muscles worked: Quadriceps & Inner Thighs

Begin from the basic position
Keep your left straight
Take a big step to the right with your right leg
Bend your right knee and turn your right toes outwards by 45”
Press your weight gently to the right, onto your right heel
Hold the stretch when you feel a mild tension in your groin
Repeat, changing legs

STRETCH TYPE 3

Quadriceps Stretch

Muscles worked: Quadriceps

Begin from the basic position
Rest your hands gently on the back of a chair or against the wall
Raise your right leg
Hold the right ankle in your right hand
Gently ease your foot towards the buttock
Hold the stretch when you feel a mild tension in the front of your thigh

STRETCH TYPE 4

Calf Stretch

Muscles worked: Back of lower leg

Begin from the basic position
Rest your hands on the back of a chair
Take a big step backward with you right leg
Bend your left knee
Transfer your body weight forward
Keep your back straight
Hold the stretch

STRETCH TYPE 5

Total Body Stretch

Muscles worked: Abdominals, Obliques, Trapezius, Quadriceps and triceps

Lie down with your feet together, arms by your side
Take a deep breath
Exhale, and while exhaling, extend both your arms overhead and extend your legs as far as possible
Hold the stretch

By : Natural Health News