In the last session we had discuss how stretching helps to be flexible and two different form of exercise, moving forward with another exercise which helps to be more flexible. Make sure when you are stretching breath free as you hold each stretch. Tey not to hold your breath, make sure to do all the stretching exercise after the workout and anytime you want to release stiffness from the body.

Hamstring stretch:-
  • To isolate your hamstring muscles without placing stress on your back and neck.

  • Lie on the floor near the outer corner of a wall or a door frame. Rest your heel against the wall, with your left knee slightly bent. Gently straighten your left leg until you feel a stretch along the back of your left thigh.

  • As your flexibility increases, gradually scoot yourself closer to the wall or door frame to maximize the stretch. Hold the stretch for 30 to 60 secs. Switch legs and repeat.

Quadriceps stretch:-
  • Standing near a wall or a piece of sturdy equipment for support, grasp your ankle and gently pull your heel up and back until you feel stretch in the front of your thigh. This will stretch your quadriceps muscles which runs along the front of your thigh.

  • Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold the stretch for 30 to 60 secs. Switch legs and repeat.
Follow the instruction carefully to get better result.