Starting Stretching – The Guide to Get Started

The key when starting stretching is to let go of the idea that stretching is just bending down and touching your toes. Stretching is much more than doing the splits or a warm-up before activity. Stretching is maintenance for your muscles and your mind. When starting stretching, you have the opportunity to do things the right way. Stretching once a day before you go to sleep can change your life.

Why Starting Stretching is a Great Idea

Injury Prevention

When muscles become tight from poor posture, sitting down, working out and the general movement it can inhibit your body from moving correctly. When your body gets stiff, another area has to make up the slack and take on more load than it was made for. Before you know it, you are dealing with an athletic injury and looking for a healthcare provider on 9INE POINT Health.

Improve Mood

Stretching can improve your mood because it just feels so great. When you are stretching after a warm shower, and you learn how to visualize correctly. Just try it a few days, and when you get to the end, you quickly see that you can’t help but smile. The reason is that your body is returning to a state that it wants to be in. We are not meant to be all scrunched down and tight from sitting at computers all day.

Reduce Stress and Anxiety

Stretching teaches you how to breathe correctly. Three seconds through the nose and then breathe out five seconds through the mouth. All the breathing should be done into the belly. When you bell-breathe, you use your diagram properly and help reduce tension. The relaxed state of stretching helps to reduce all stress you may be dealing with.

Improve Your Imagination

Your imagination is needed, and it is always good to have one. The reason you work on your imagination when stretching is that it helps to picture that you are melting and like your body is dough under the sun. It is impossible to imagine this in your head, and not have your entire body relax even more than you knew possible.

Starting Stretching? Here Are Some Great Stretches

*Hold stretches for 60 seconds*

*Should read this article on fascia before going any further*

Hip and Quad Stretch

  • Will stretch hip flexors and the quad
  • The first place that most people need to stretch to reverse the harmful effects of sitting
  • Be careful not to hurt knee by putting some cushion under it

Starting Stretching - Hip Stretch

Stand and Reach

  • Easy stretch to do but it helps to open up the entire front side of the body
  • A great stretch to get started because it is easy
  • You want to reach your hands into the air as much as possible

Starting Stretching

Twist and Reach

  • Will stretch the lats and the spiral line of your fascia
  • Opens up the entire body
  • Will make twisting motions easier
  • Stretch should be done on a daily basis

Starting Stretching -

Twist and Arch

  • Will stretch the groin muscles, lattisimus dorsi, and the obliques
  • Helps with twisting motions
  • Helps to open up restrictions in the hips

Hip Opener

  • Best stretch to open hips
  • Stretches the external rotators of the hip and the glutes
  • Key to this stretch is to keep as low to the ground as possible

Starting Stretching - Hip Opener

Front Line Relaxed Stretch

  • Stretch is to open the front side of the body a bit more
  • The front line is the side that takes the biggest beating when sitting
  • Great stair step to more aggressive frontal stretches

Starting Stretching - Front Line Stretch

Downward Dog

  • Excellent intro stretch for the backline
  • Key is to put pressure through hands and make shoulders do the work
  • Stretches the calves, hamstrings but and lower back

Starting Stretching - Downward Dog

Dead Man Stretching

  • Stretches lower back and the but
  • Relaxing stretch that can be held for a long time

Wrestlers Bridge

  • Aggressive front line stretch
  • Stretches hips, quads, chest, abs
  • Feels good when done well
  • Avoid if you have lower back issues
  • Key is to put pressure through hands

Starting Stretching- Wrestlers Bridge

Human Basket

  • Another aggressive front line stretch
  • Stretches biceps, chest, hips, quads, abs
  • Avoid if suffering from lower back pain

Proper Hamstring Stretch

  • Most people stretch the hamstring wrong
  • Keep your back straight
  • Move entire torso towards toes
  • Keep head in line with spine

Starting Stretching - Hamstring stretch

Lat Bow and Stretch

  • One of the most massive muscles in the upper body
  • It is essential that you do this stretch daily
  • The lats play a huge role in the hip function
  • Move hand away from the body as much possible

Starting Stretching - Lat stretch

Twisting Arm Stretch

  • Stretches the shoulders and upper back
  • Opens up the arm line

Starting Stretching- Arm Stretch

Lying Chest Stretch

  • Stretches shoulders and chest
  • Keep palm of hand flat for fascial tension
  • Stretch should be done every day

Starting Stretching - Chest Stretch

Fascial Trap Stretch

  • Stretches trap and neck
  • The idea is to create tension from your neck to your hand
  • Keep palm of hand flat

Starting Stretching - Chest Stretch

Shoulder Look Away

  • Stretches shoulder, traps, neck,
  • Key is to put pressure through the hands and look away at different angles
  • Push shoulder forward as much as possible

Trapezius Stretches - Pec stretch

Starting stretching is a great idea and after doing all of the stretches above you will see why. The key to success here is figuring out which stretches you like the most. The ones that you like and that will have the most significant impact on how your body feels are the ones that you need to do on a daily basis. Get started and whatever you do don’t stop!

KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.

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