For those who prefer to "stretch those limbs", here are a few moves you may need add in. Happy Stretccchhing
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Get moving for five to 10 minutes prestretch to make cold muscles more pliable.
Match the Occasion
The stretches shown here fall into the static category, in which a muscle or group of muscles is gradually stretched to the point of limitation. You should feel a mild, even tension and hold it for 15 to 30 seconds. Save these moves for your cool-down. Preworkout, try dynamic stretches, like slow, high-knee marches and jumping-jack arm swings, to rev your muscles into action.
Renounce Bouncing
Ballistic, or bouncy, movement is a no-no when you're holding a stretchy pose.
Don't Press Your Luck
Stretch only to the point of tension. If your muscles start to tremble, you're pushing too far. Overstretching can cause muscle strains, which are actually injured fibers.
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The Test
With left hand, hold a ruler so left thumb is just at the one-inch mark. Bend left arm behind back so ruler points toward head. Now reach right hand up and over right shoulder, grabbing ruler as close to left hand as you can. To measure, pull ruler up with right hand without moving fingers. Write down the number your right hand has reached and subtract an inch to get the results for the left shoulder. (You can also try this test without a ruler to see if you can touch or clasp hands.) Switch sides and repeat to test your right shoulder.
Good (3 points): Hands touch or are within 3 to 5 inches of each other.
Fair (2 points): Hands are within 6 to 8 inches of each other.
Poor (1 point): Hands are more than 8 inches from each other.
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The Test
Holding a pen in right hand, stand with feet hip-width apart with your back and butt (and heels, if possible) against a wall. Reach left arm up and overhead against wall as you side bend to the right; slide right hand down thigh towardknee. Place a pen mark as far down the leg as you can reach while keepingshoulder blades flush with wall. That's the score for your left obliques. Switch sides and repeat to get the score for right obliques.
Good (3 points): Pen mark is at mid-knee or lower.
Fair (2 points): Pen mark is at top of knee.
Poor (1 point): Pen mark is higher than knee.
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The Test
Sit on floor with back and head against wall, legs extended, knees pressing against floor, feet flexed. Rounding the spine, extend arms toward toes by hinging forward at hips.
Good (3 points): Hands can reach your ankles or feet.
Fair (2 points): Hands can reach your mid-shin or just above ankle.
Poor (1 point): Hands can reach only to area between your knee and mid-shin.
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The Test
Lie faceup on floor and lift right leg 90 degrees. Try to straighten right knee without moving thigh. Switch legs and repeat test.
Good (3 points): Leg is straight.
Fair (2 points): Knee is bent 20 degrees.
Poor (1 point): Knee is bent more than 20 degrees.
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The Test
Stand with feet hip-width apart, left hand holding the back of a chair for balance. Bend right knee 90 degrees up to hip height, then bring it out to right side. Switch legs and repeat to determine score for left hip.
Good (3 points): Thigh is parallel to floor; knee is directly out to the side.
Fair (2 points): Thigh is parallel; knee is slightly in front of body.
Poor (1 point): Thigh is lower than parallel; knee is slightly in front of body.
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