How to properly stretch before a workout
Staying physically fit can only benefit the body and the mind. Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health. When you exercise, your body releases chemicals called endorphins. Endorphins also trigger a positive feeling in the body, similar to that of morphine. The authors of the Lancet studies even suggest that 6-10% of the world’s non-communicable diseases such as heart disease, diabetes, and certain kinds of cancer are caused by physical inactivity. I will explain simple physical activity’s to do at home to help someone with their fitness.
The materials needed to complete these steps is to have comfortable cloths and some music. Preferably the cloths being some basketball shorts or workout shorts. Also some open space to ...view middle of the document...
First we will stretch the shoulder, put your arm on your chest, and then grab your forearm with the opposite arm. Pull your arm until you feel your shoulder being stretched. Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder. The next upper body stretch is for the triceps. First, reach up with your right arm. Bend your right elbow and put your forearm down behind your head and between your shoulder blades. Reach up and grab your right elbow with your opposite arm, pull your elbow toward your head. Do each stretch by slowly counting to 10 then repeating with the other arm.
Stretching the lower body is just as important as upper body stretches because while you work out, you use most muscles in the body even without targeting them. The first stretch is for quadriceps. Stand up and pull one leg behind you. Try to stay balanced on one leg but you can also put the opposite hand of the leg being stretched on a chair to keep balanced during the stretch. Repeat with other leg. The second leg workout is for the calves. Put your arms up against the wall. Bring one leg in towards it while keeping your other leg straight and then try to touch the toes with one hand. Repeat with other leg. The last leg stretch is for the hamstrings. Sit on the floor and put one leg out. Reach for it and hold for a few seconds. Repeat with other leg, and then do it with both legs. Remember doing these stretches you should be slowly counting to 10.
Now that the stretches are complete there should be larger amounts of blood going through the muscles preparing the body for exercise. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. If a person just stretches on a daily biases then they can expected having a better mood having a all in all better physical health.