If you are starting a fitness regime, there’s a few important things to consider – one of them being your stretching.
And Vivotion.com has released what it considers the seven essential stretches to do before every workout, crucial to avoid exercise related injuries and alleviate physical tensions, as well as allowing your body to get stronger.
Among the essentials stretches, Vivotion recommends:
Calf stretch: Stretch your calves out by facing a wall and propping your heel from your right leg on the ground with your toe on the wall. Push your body towards the wall to feel the stretch in your calf. Hold for 10 seconds and then switch legs.
Sitting hamstring stretch: Sit on the floor with your legs stretched in front of you, then bend one leg in at the knee. Slowly bend forward from the hips towards the foot of your straight leg until you feel a slight stretch. Hold for around 30 seconds, and then repeat on the other side.
Sumo squat twist: This pose is great for wringing out tension in your spine, specifically your upper- to mid-back, as well as your shoulders. Stand with your feet wide, with toes pointed out about 45 degrees. Place hands just above your knees, and lean forward as you bend your knees to form right angles. Bring one shoulder towards the floor as you look over the opposite shoulder, but make sure to keep your hips aligned and arms as straight as possible. Hold for eight seconds, and then switch sides.
Pyramid: Start in a downward facing dog position with both your feet and hands on the ground. Step your left foot forward a few inches back from your hands, keeping your hips square, legs straight and feet firmly on the floor. Raise your torso and stretch arms overhead, then fall forward so that your hands are back on the floor. Hold for six to eight breaths before repeating on the other side.