If you want to become a gymnast, dancer, or athlete, you need to be strong and flexible.There are a few terms you need to know before you start stretching.A static stretching is when you hold a stretch in a comfortable position.When you contract a muscle in opposition to the one you are stretching, it is called active stretching.It is time to warm up after you know the terms.
Step 1: Do a straddle.
You are sitting on the ground.Open your legs as wide as you can.Place your hands on the ground in front of you to balance yourself.This stretch should be felt in your hips and thighs.Stay in this stretch for fifteen seconds.Each time you do this stretch, try to open your legs a bit more.Someday, the goal is to be able to do a split.Focus on consistency instead of pushing your body to its limit when doing a stretch.
Step 2: Practice a pike stretch.
Your legs are extended in front of you as you sit on your bottom.You can reach your arms towards your toes by folding at your waist.Stay in this stretch for fifteen seconds.You might not be able to reach your toes right away.As you get more flexible, you will get closer and closer to touching them.
Step 3: You can try a lunge stretch.
Stand with your left and right legs together.If you want to support yourself, lie your right leg on the ground.Rest your hands on your left leg and use them to push it deeper into the stretch.For 15 seconds, stay in your left lunge.You can do the same thing on your right side after 15 seconds.
Step 4: Cross-body arm stretches.
Stand with your feet together.Reach your right arm across your body and use your left arm to support it.When you feel a stretch in your shoulder, pull your arm tight.If you want to do the same stretch on the left side, hold your arm for ten seconds.
Step 5: Wrap your arms around your back.
Cross your arm behind your back.To grab your right hand, reach back with your left hand.To stretch the arm, use the left hand.Hold the stretch for 15 seconds.Take it one step at a time.If you want to grab and pull your left hand, use your right hand.Try stretching your neck.The arm is grabbing and pulling as you bend your head towards it.tip your head to the left side if you are grabbing with your left hand.
Step 6: Side bends are done.
Stand with your feet apart and hold onto your arms.Lean over to your right side and your left arm will reach up over your head.Pull your left arm up until you feel a stretch on the left side of your body.Before reaching with your right hand, hold this stretch for ten seconds on the right side.As you bend to the side, stretch the right arm straight up and dangle your left arm towards the ground.
Step 7: You can try the Superman.
Your body should be in one straight line if you lie on the ground with your arms stretched out.Lift your arms and feet off the ground, and your ears should be in line with your hips.Stay in this stretch for fifteen seconds.Lift your feet a bit higher as you get more flexible.
Step 8: Start by jumping jacks.
Stand straight up with your feet together.Lift your arms overhead while jumping to separate your feet.While simultaneously returning your arms to your sides, jump your feet back together.If you want to get your blood pumping, do fifteen jumping jacks in a row.You might want to increase the number of jumping jacks you do as you get older.
Step 9: Do arm circles.
Stand with your legs slightly wider than your hips.Make a circle with your arms going towards your hips, then up over your head by lifting your arm overhead.Keep your arms straight.Go forward, then reverse and do backward arm circles.
Step 10: Try skipping.
With your left foot in the air, stand on your right foot.Step down on your left foot after hopping on the right.Until you are able to skip, speed this motion up.Skip for a minute at a time once you are confident.You should increase the length of time you skip each day as you get stronger.
Step 11: Squats are a good way to practice.
Stand with your feet shoulder-width apart.Keeping the weight in your heels, slowly bend your knees and lower your body as if you were going to sit down.After pausing at the ground, slowly rise back up to your previous position, and do the motion again.In front of you, hold your arms out.Make sure that your knees don't touch your toes.You are doing this move right if you can see the top of your shoes.Your knees are too far forward.
Step 12: Try pulling quad pulls.
If you want to support your left leg, you need to bend your knee and pull it behind you.If you reach your right arm, it will go to the ceiling.Lift your arm and balance on your right toes.If you have a good stretch on your left side, switch and do the same thing on the right side.Back and forth.On each side, do ten rounds.
Step 13: The dog should be downward-facing.
Place your hands on the floor from a standing position by folding your body over at the waist.Your body should look like that of an upside-down letter V.The spread of your fingers should be wide.Keep your feet and hips away from each other.Touch your heels on the floor.
Step 14: The person is in a tree pose.
Stand straight up with your feet together.With your right knee facing out, lift your foot and tuck it into the space above your left knee.In front of your heart, put your palms together.If you want to switch sides, stand in this position for ten seconds.Your big toes and heels should be touching when your feet are together.Make sure your weight is balanced.Your joints can be damaged if you let your foot rest on your knee.
Step 15: Try a bow pose.
Make sure to keep your palms up while lying on your stomach.Grab your feet with your hands.Lift your knees and thighs even further away from the floor when you breathe in.Stay here for five seconds.Take a break and try this pose again.