Strech.sk - A guide to basic stretches - Mayo Clinic

mayoclinic.org

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848

WebAug 30, 2023 · Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring your knee as close to your chest as comfortably possible. Keep your opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. Hold for about 30 seconds. Switch legs and repeat.

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healthline.com

https://www.healthline.com/health/full-body-stretch

WebSep 18, 2020 · Sit on a soft surface, with one leg straight out in front of you. Place your opposite foot against the inner thigh of your straight leg. While keeping your back straight, lean forward and reach ...

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healthline.com

https://www.healthline.com/health/benefits-of-stretching

WebJun 18, 2018 · Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your ...

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everydayhealth.com

https://www.everydayhealth.com/fitness/stretching-guide-types-benefits-stretches-for-beginners-and-more/

WebIf you’re warming up for a workout, 5 to 10 minutes of dynamic stretching is plenty. If you’re stretching to unwind, you need to do a minimum of 10 minutes for your muscles to fully relax.

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harvard.edu

https://www.health.harvard.edu/staying-healthy/the-ideal-stretching-routine

WebOct 20, 2023 · Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular ...

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mayoclinic.org

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

WebNov 18, 2023 · Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Don't aim for pain.

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webmd.com

https://www.webmd.com/fitness-exercise/features/how-to-stretch

WebMar 17, 2022 · Lace your fingers together and turn your palms to face outward in front of you. Reach your arms as far as you can, curving your back and shoulders forward. Hold for about 10 seconds. Now release ...

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wikihow.com

https://www.wikihow.com/Stretch

Web4 days ago · Tilt your self back at the waist, lengthening the muscles. Make sure to keep your knees straight while doing this stretch. After a couple of seconds, return to the starting position. [1] Repeat this stretch 2-10 times. This is a good stretch for back pain. 2. Stretch your back while lying on your stomach. Views: 2M

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verywellfit.com

https://www.verywellfit.com/stretching-101-2696342

WebNov 24, 2020 · Stretching 101: Benefits and Proper Technique. Stretching is the deliberate lengthening of muscles in order to increase flexibility in the muscles and range of motion in the joints. Regular stretching can also help improve stability and balance. As a result, stretching activities are an important part of any exercise or rehabilitation program ...

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medicalnewstoday.com

https://www.medicalnewstoday.com/articles/stretching-routine

WebOct 5, 2020 · 1. Neck roll. Stand up straight with the feet shoulder-width apart and the arms loose. Dip the chin slightly toward the chest. Gently roll the head in a clockwise motion for 1 rotation, taking ...

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