Simple and Effective Stretching Exercises

Note: Hold all these stretch exercises for about 20-30 seconds. You could repeat them 3-5 times.

Neck Stretch

Sit or stand straight. Bend your head toward the left and hold. Bow your head forward and hold. Then, bend your head to the right and hold. Do inhale and exhale in a slow manner.

Hamstring Stretch

Stand straight with feet apart. Take your left leg forward, toes up with a straight leg. Then, bend the right knee the same as you do when sitting back. Support yourself using your both hands placed on your thighs. Do the same thing on the other side.

Quad Stretch

Do this stretch with a chair or facing a wall. Start with feet apart; be sure to straighten your back with parallel feet. Hold your left foot with your left hand and hold then do it on the other side.

Standing Triceps Stretch

Stand straight. Hold your left elbow with your right hand. Place your left palm on your back and slowly reach your spine using your finger tips and hold. Make sure that the shoulders are relaxed. Repeat this step on the other side.

March on the spot

March on the spot or you could also perform a light jog. Be sure to pump up your arms while you do the steps. Keep elbows bent with your fist closed. Do this for about 3-5 minutes.

Heel Digs

Alternately place heels in front. Point your foot up and simultaneously pull your arms forward. For better results, do a slight bend on the other leg. Do this for about 2 minutes.

Kneed Lifts

Stand straight. Bring up the left knee and use the opposite hand to touch it. Maintain a straight back and tight abs. you could also do a slight bend on the other leg. Do the same on the other side. Change positions for every 15 - 30 seconds.

Knee Bends

Stand with feet apart. Then stretch out your arms forward and bend you knee. Come up and repeat. Do about 10-20 repetitions.

Body weight exercise is one of the best ways to fitness even though you do not go to the gym. It could be done at home with your family or friends. Just be sure to practice safety by doing stretching and warm-up prior to the regular body weight exercises. Follow the suggestions above and make yourself free from possible body pains and injuries.

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