Stretching Research Paper

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Extend your left / right leg behind you, and bend your front knee slightly. Your heels should be on the floor.

Slowly lower your leg so that your knee approaches the bed or floor until you feel a gentle stretch on the outside of your thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your opposite foot on top of your knee and pull your thigh down farther.

From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting

Stepping into a tennis ball along your feet gently. Do this for each leg and you need to make your toes directed at the knee. Raise your toes towards the bottom.

Taking your left leg, cross it over the left knee. Set your left foot flat on floor on the outside of your right knee. Bring your right arm

Then, take a large step backwards with your left leg and cross it diagonally behind your right leg. Do this while extending your right arm out to the side and swinging the left arm across your hips. Hop about 2 feet to the left and come back to the beginning position. Switch to the other leg and repeat to complete one set. Do 3 sets of 20 reps daily.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

Afterwards, gently lower your body down. The idea is to perform the movement slowly to feel the effects more.

lying face down begins. Place your elbows on the floor behind your shoulders and your forearms and hands on the floor, hands behind your ears. Supports the toes on the floor, separated by a distance of about 6 inches. To perform the exercise, tap the floor with elbows and forearms to lift your torso and legs. Keep your head, back and legs aligned. Hold for at least 10 seconds.

Bend your knees. Balance on your right foot and cross your left thigh over your right. Fix your gaze at a point in front of you. Hook the top of your left foot behind your right calf. Balance for one breath.

Sit up straight and let your chin fall backwards towards the ceiling. Relax your shoulders and keep your hands by your side.

Walk your left hand slightly forward and bring your right hand to your right hip, stacking your right side body over your left side body so that you face the right side of your area. Your body should form one straight diagonal line from the top of your head to your feet.

Make sure your feet are as far apart as your shoulders. Always keep your knees bent a little. Don’t rush your movements and always count to four, pause for a second, and return to your beginning position.

This exercise targets the joints on the lower body. It is majorly known as the hamstring stretch. To do this, sit on the edge of a chair and