Best Stretches For Flexibility | Pledge SportsPledge Sports

Best Stretches For Flexibility | Pledge SportsPledge Sports

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Be it back pain, neck pain, hip pain, shoulder pain etc – one of the primary interventions for people on a daily basis is stretching.

Improving your flexibility can help reduce tension in tight muscles, improve mobility in your joints, and ultimately reduce pain in tense or tight body areas.

On PledgeSportsWe not only help athletes and teams raise funds through sports crowdfunding, but also the athletes themselves and recognize the enormous importance of flexibility and knowing which stretches are best for increasing your flexibility. .

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Here are the 10 Best Stretches for Flexibility (If you have any of your own, please let us know!)

ear to shoulder

upper-mesh-stretch-300x300Great for the upper trapezius; My go-to for a stiff neck and desk job!

Drop your left ear towards your left shoulder. Reach the right side of your neck with your left hand and apply a slight excess pressure until you feel a stretch in the right side of your neck.

Hold 20 seconds and repeat three times.

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“smell your armpits”

levator-stretch-300x300Similar to a stretch from ear to shoulder; Only now are we going to roll it around the back of your neck.

Tilt your head so that your nose is pointing straight down your side. Reach your left hand behind your head and apply light pressure to stretch the back of your neck.

Hold 20 seconds and repeat three times.

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cross body stretch

Cross-Body-Stretch-300x300A definite go-to for a tight rotator cuff.

Cross the right hand in front of your body. Use your left hand to grasp your right elbow. Pull your elbow to the left until a comfortable stretch is felt in the back of your right shoulder.

Hold 20 seconds and repeat three times.

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door stretch

door-stretch-300x300A great fix for “desk job” postures where your spine and shoulders move for too long in poor posture.

Place your forearms on either side of the door frame. Step into the door frame until a comfortable stretch is felt from the front of your chest and shoulders.

Hold 20 seconds and repeat three times.

cat-to-camel

cat-camel-300x300Great for improving overall spine mobility.

Get down on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your back as high as you can, leaning toward the ceiling and tucking your chin into your chest (cat).

Now tilt your chest/abdomen towards the floor while looking straight in front of you (the camel).

Hold 20 seconds and repeat three times.

Here are some sports that don’t require stretching! Most unfit game.

lumbar rotation

lumbar-rotation-300x300Lie on your back with your knees bent. Drop both knees down to the left until a comfortable stretch is felt in the right hip/lower back.

Repeat on the other side.

Hold 20 seconds and repeat three times.

piriformis stretch

Piriformis-Stretch-300x300Favorite for back pain and tight hips.

Lie on your back with your knees bent. Cross your left leg over your right. Grab the back of your right thigh with both hands and pull it towards your chest until a stretch is felt in your left hip/back area.

Hold 20 seconds and repeat three times.

hip flexor stretch

Hip-Flexor-300x300Keep your right knee in front of you in line with your left leg as shown.

Push your body forward by lunging on your left leg until a stretch is felt in the front of your right hip.

Hold 20 seconds and repeat three times.

hamstring stretch

Hamstring-Stretch-300x300There are several ways to stretch your hamstrings; This is great because it keeps your back in a very safe and neutral position.

Lie down on your back. Take a belt/towel/sheet and loop it around your left foot. Keep your left leg straight and use a belt/towel/sheet to pull your leg in the air as shown until you feel a comfortable stretch in the back of your leg.

Hold 20 seconds and repeat three times.

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calf stretch

calf-stretch-300x300Most useful for maintaining flexibility in your ankle/Achilles tendon.

Stand with your left leg back as shown. Keep your left leg straight and lean forward on your right leg until a stretch is felt in your left calf (it helps to push against a wall or otherwise support yourself, as shown) .

Hold 20 seconds and repeat three times.

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