Bent Leg Calf Stretch

Joneissa, here and today's special stretch is Bent Leg Calf Stretch.

You can do this stretch by standing with your feet slightly close together, but stagger one foot behind the other. Bend both knees until you feel a comfortable stretch just above the ankle of your back leg, where you're shifting most of your weight to. Bending your knee allows you to stretch a deeper calf muscle, the soleus. The soleus is a broad muscle in the lower calf, below the gastrocnemius, that flexes the foot to point the toes downward.

 

This is not a hard stretch to do. Tune in later to learn how to do a Standing Quadriceps Stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.

 

 

 

 

Also don’t forget to split a comment and/or question in the box below.

The Runner’s Stretch

Joneissa, here and today's special stretch is The Runner’s Stretch. This stretch is an easy as pie. Here, are the steps to follow and ace doing this stretch.

 Step 1) Step your right foot forward and lower into a lunge.

Step 2) Placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

Step 3) Breathe in.

Step 4) In one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.

This stretches is as easy as pie. Like I said before not impossible. Tune in later to learn how to do a Bent Leg Calf stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.

Also don’t forget to split a comment and/or question in the box below.

Lying Piriformis Stretch

Joneissa, here and today's special stretch is Lying Piriformis Stretch.

Lying Piriformis Stretch is very beneficial because it improves flexibility in your hips and gluteus. Lying Piriformis Stretch helps keep your hip and knee joints properly aligned during activity and help prevent sudden twisting allowing your external, to rotate your hips easily.

You do a Lying Piriformis Stretch by lying down on your back, bend both knees and bring your left ankle over your right thigh. Then, lift your right foot off the ground, bringing your leg up to a 90-degree angle. Loop your hands in between your legs and slowly draw your right knee in toward your chest. Now keep your head and neck relaxed on the ground. Take deep breaths the entire time.

 

 

  This stretch is not impossible with determination you can do it. Tune in later to learn how to do a The Runner’s Stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.

 

 

 

 

 

Also don’t forget to split a comment and/or question in the box below.

Kneeling Quad Stretch

 

  Joneissa, here and today's special stretch is Kneeling Quad Stretch. The kneeling quadriceps stretch not only improves flexibility along your inner thigh and hamstrings, but also prevents injury to the entire upper leg.

 

   Begin by kneeling on the ground. Carefully bring your left foot out in front of you and place it flat against the ground. Your left leg should have a 90-degree angle at the knee. Keeping your back straight, gently push your hips toward your left leg. You should feel a good stretch in your right quadriceps and left hamstring. Hold the stretch for 10 to 15 seconds before repeating on the other side. If necessary, hold onto a low table or chair for balance.

 

 

    Tune in later to learn how to do a Lying Piriformis Stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.

 

 

 

Also don’t forget to split a comment and/or question in the box below.

 

 

 

https://www.youtube.com/watch?v=m6w3Skrc89s

Standing Forward Bend

   Joneissa here to split a tip for you and today's special stretch is Standing Forward Bend. Standing Forward Bend is as easy as it sounds.

   First, start by standing with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back. Then, place your hands next to your feet or on the ground in front of you. Now, inhale and extend your chest to lengthen your spine. Keep your gaze directed forward. Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending. To finish off, on an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.

 

    This stretches can be a hard to do, but is not impossible.  Tune in tomorrow to learn how to do Kneeling Quad Stretch  if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover. 

 

 

 

    Also don’t forget to split a comment and/or question in the box below.

Seated Floor Hamstring

Joneissa, here and today's special stretch is Seated Floor Hamstring.

  First you start by sitting your floor, a mat wherever make you feel comfortable. Now that you’re seated extend your right leg in front of you and your left leg bent with your foot against your right inner thigh. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, and then repeat for your other side.

  This stretches can be a hard to do, but is not impossible. Tune in later to learn how to do a Standing forward bend stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.

Also don’t forget to split a comment and/or question in the box below.

 

http://www.popsugar.com/fitness/5-Easy-Hamstring-Stretches-1983373#photo-1983373

Stretches to Gain Flexibility Part 2

Joneissa, here with a continuation of yesterdays post.  Yess a continuation of yesterday post on Stretches to Gain Flexibility and today’s special stretch is Lunges.

   Another great stretch that you can do to get a perfect split is lunges stretches. Lunges stretches are hip flexors working on your hips, groin and thighs. Very easily done you start by standing with your legs spaced out one in front and one in the back. Next, continue to have your legs spaced out, and kneel down on your back leg tilting you upper body forward. You can do this for 3 set of 15 as well then switching to the next leg.

   This stretches can be a hard to do, but is not impossible.  Tune in tomorrow to learn how to do a Hamstring stretch if you don’t already know how to one. Let me know if there’s any specific stretches you what me to cover.  

   Also don’t forget to split a comment and/or question in the box below.

Stretches to Gain Flexibility!!

Stretches to Gain Flexibility

   

     Stretching helps your body reduce any chance of pulling muscles also increasing your range of motion and flexibility; which is what we’re aiming for.

 
 

 

  

 

 Seated Straddle aka V-sit.

 

 

 

 

 

   This involve you sitting on the on floor were you feel most comfortable. Now that you are seated firmly place your legs on the floor three to four inches apart, and sit up straight. Take your hand, and place it on each leg siding down so that you can touch your foot getting closer to the ground. You can do this for 3 set of 10s. Going at your own pace in time you can get very low.

  Tune in tomorrow to learn how to do a Lunges stretch if you don’t already know.  Don’t forget to comment and ask question.

Guidelines of Flexibility Development

   There are simple guidelines to flexibility development. Starting with 4 rules.

 You have to stretch frequently up to 2 to 3 days a week. Move slightly beyond the normal range of motion to the point of tension. For time do at least 10 to 30 second holds. Last Repetitions counts at least 4 sustained stretches for each muscle group.

  In conclusion warm-up first, stretch to prepare for activity, cool-down stretch is most beneficial, stop at the point of discomfort, DON’T bounce, and strive for muscular balance.

What is flexibility and its benefits?

Flexibility

Flexibility tends to decrease with age, disuse, injury, excessive body fat, and muscle imbalances.  

     The ability to have your joints moves freely through its full range of motion when you flex. Being flexible 1) decreased aches and pains. 2) Enhanced ability to move freely and easily. 3) Possible decreased risk of injury. 4) Recovery from injury. 5) Enhanced athletic performance. 6) Reversal of age-related decline in flexibility. 7) Improved posture and appearance.8) Decreased muscle soreness after exercise.

   To conclude your body would feel great. You’ll feel good. I’ll feel good knowing that you know what flexibility is.