Basic Stretchs to keep yourself fit.

Stretching is a powerful part of any exercise program to lengthen and loosen your muscles. Flexibility is a key to fitness.  People used to think that stretching was the first thing you should do before exercising.
Stretch all major muscle groups at least two to three times per week after a 5- to 10-minute warm-up. Here are some basic stretch:

• Prone on Elbows:
  

Lie on your stomach with your feet together. Rise up on elbows as high you can tolerate, while maintaining your hips on the floor. Hold for 30-60 seconds or until muscles feel looser. Repeat this slowly and steadily without straining. Rest on your forearms with your elbows directly under your shoulders.

• Knees to chest:
  

Lie on your back on a firm surface with the backs of your heels flat on the floor. Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as comfortably possible. Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. Hold for about 30 seconds. Switch legs and repeat.

• Triceps stretch:
  
  
  
  Raise the right arm straight up overhead, then bend the elbow so the fingers touch or reach toward the middle of the upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right arm. Hold for 10 to 30 seconds. Repeat three to five times with each arm

• Cat stretch:
  

Position yourself on the floor on your hands and knees. . Round your back by contracting your abdominals and tucking your pelvis. Then allow your back to sag toward the floor as you lift your chest forward. Hold for 15 seconds. Repeat three to five times.

• Hamstring stretch:
  

Lie down with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Bend your right knee up to your chest and hold onto your right thigh with both hands placed behind your knee. Slowly straighten your right leg, feeling slight stretching in the back of your leg. Hold the stretch for 20 seconds, and then repeat the stretch with your left leg.

• Calf stretch:
  

Stand facing a wall, about 2 feet away from it. Keeping your heels flat and your back straight, lean forward and press your hands and forehead to the wall. Make sure your knee does not move forward of your ankle. Do this slowly. You should feel stretching in the muscles in the back of your lower legs, above your heels. If you need a bigger stretch, move your back farther away from the wall. Hold this position for 20 seconds and then relax. Repeat.

• Chin To Chest Stretch:
  

Get into a seated position on the floor. Place both hands at the rear of
your head, fingers interlocked, thumbs pointing down and elbows pointing
straight ahead. Slowly pull your head down to your chest. Hold for
20-30 seconds.

• Quadriceps stretch:
  

Stand near a wall or a piece of sturdy exercise equipment for support. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold for about 30 seconds. Switch legs and repeat.

• Neck stretch:
  

Bend your head forward and slightly to the right. With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. Hold for about 30 seconds. Repeat on the opposite side.

• Lower Back Curl  stretch:
  

Lie on your stomach with your arms out to your sides. This will be your starting position. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

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