Home > Mom's Life > Mom's Health and Fitness > Exercise Tips > Stretches for Flexibility
|

Stretches for Flexibility

Spinal Twist
The spinal twist is great for limbering the muscles that align your spinal column. It also stretches the buttocks and hips. Here's how to do it:
  1. Sit with your left leg straight on the floor.
  2. Place your right foot flat on the floor over your outstretched left leg, and rest it to the outside of your left knee.
  3. Place your left elbow on the outside of your upper right thigh just above the knee.
  4. With your right hand resting behind you, slowly turn your head and look over your right shoulder. At the same time, rotate your upper body toward your right hand and arm.
  5. During the stretch, use the left elbow to keep your right leg stationary with controlled pressure to the inside. As you turn your upper body, think of turning your hips in the same direction without lifting your hips off the floor. You should feel a stretch in your lower back and side of hip.
  6. Hold for 20-30 seconds.
  7. Breathe deeply. Repeat on the opposite side.

Groin Stretch
Tight groin muscles are a common source of strains in sports with sudden stops, starts, and turns. The groin is defined as the depression between the thigh and the trunk and consists primarily of tendons from your adductor muscles.

Here is what you need to do to stretch your groin muscles:

  1. Sit with your spine straight.
  2. Put the soles of your feet together and grab your toes.
  3. Bending from the hips, gently pull yourself forward until you feel a good stretch in your groin. Do not make the initial movement for the stretch from the head and shoulders; move from the hips. You may also feel a stretch in your lower back.
  4. Hold for 20-30 seconds.



|

Excerpted from he Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide website or call 1-800-253-6476.


highlights

Vote Now for the Children's & Teen Choice Book Awards
Voting is open now through May 3 for the Children's and Teen Choice Book Awards — the only national book awards program where the winning author, illustrator, and books of the year are selected by young readers. Encourage your child to vote for his favorites today!

Find Today's Newest & Best Children's Books!
Looking for newly released books for your child? Try our new Book Finder tool to search for new books by age, type, and theme, and create reading lists for kids!

Top 10 Math & Science Apps for Your Whiz Kid
Looking for the best math and science apps for kids? Check out these cool apps for all ages, which will grow your child's love of the STEM subjects (science, technology, engineering, and math).

Registered for Kindergarten — Now What?
Wondering what to do now that you've signed your child up for kindergarten? Try our award-winning Kindergarten Readiness app! This easy-to-use checklist comes with games and activities to help your child build essential skills for kindergarten. Download the Kindergarten Readiness app today!

stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Facebook icon Follow Us on Pinterest

editor’s picks