stretching refers to a type of flexibility aimed at increasing the
functional movement of the muscles. It relates to the distance you
can actively move your limbs and stretch your muscles during a movement.
active stretching routine increases your flexibility by developing
your nervous system to allow greater degrees of movement. This routine
on its own can often clear up many aches, pains and stiffness. Done
first thing in the morning it can greatly increase your energy and
desire to be active throughout the day.
routine below includes a few basic exercises used as part of a full
body routine that effectively prepares the body for the day or exercise
session ahead. Do not perform any of these exercises if you have
any undue pain or it hurts to do the exercise.
10-15 movements per exercise and ensure they are comfortably controlled
to the point of a gentle stretch.
While standing hold the whole body completely still.
Now rotate the arms backwards at varying angles at a controlled
and extend arm movements.
the whole body still
extend your arms backwards past your body and clap the hands together.
sitting or standing ensure the hips are held rigid and facing
Twist to the right then left.
Do this slowly and controlled, do not allow the hips to move from
Either sitting or standing ensure the body is held rigid.
Bend to the left then bend the opposite way to the right.
with feet shoulder width apart
Lift your leg up and simultaneously twist your foot inwards and
repeat for desired number of reps
Alternate between legs.
in a lunge position.
Lower your body straight downwards until you feel a gentle stretch
in the front of the back leg.
Return to start position and repeat for desired repetitions.