Stretches. In this exercise lie on the floor with the knees bent, feet flat on the floor. Straighten the left leg towards the ceiling and flex the foot then take hold of the leg with both hands. Gently breathing in and out, hold for a count of 5 breaths and relax and complete 5 sets. Now straighten your right leg out along the floor holding the left leg in the same position, gently breath in and out for 5 counts. Bend your knee and draw the knee over to the right side of the body , keeping the left hip down, gently breath in and out, holding for 5 breaths.
Lie on the floor, knees bent, feet flat on the floor, straighten your right leg towards the ceiling and flex the foot and take hold of the leg with both hands , gently breath in and out, holding for 5 breaths. Now straighten your left leg out along the floor, holding the right leg in the same position, bend your knee, gently breath in and out, holding the position for 5 breaths. Draw the knee over to the right side of the body, keep the left hip down, gently breath in and breath out holding for 5 breaths .
Keep the neck long and relaxed.
Never bounce on the movement.
Never hold your breathe.
Keep the shoulder relaxed throughout the stretch.
Stretching is something people neglect to do at the end of a training session because they are to tired to do anything else or when we do we rush through the stretch so we do not benefit from them.
We stretch to improve our flexibility, flexibility being the range of motion at a joint or joints.
Flexibility improves muscle balance around a joint thus improving the balance of the body.
It reduces the chances of injury when playing sport or in every day life.
It increases the blood and nutrients supplied to the muscles with the aims of reducing muscle soreness.