Bend to avoid breaking [volume 3] - Ballistic Stretching

This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause an increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching.

The Standing Lunge

This stretch is beneficial, especially for the gluteal muscles and quadriceps. Keep one foot forward, with the arms loose at the sides or above the shoulders. Now bend the foot forward and plummet forward rapidly trying to outreach the normal movement range. The other foot should be bent behind, and the body weight should be on the heel of the forward foot. Return to the initial position and repeat the stretch with the other leg.

Standing Toe Stretch

This exercise stretches the hamstrings. Standing upright, raise both your arms towards the ceiling. Now slowly move both your arms towards your toes and make sure that your legs don’t bend to facilitate a proper hamstring stretch. The goal is to touch your toes and if you can’t then try to get as close as possible.

Toe Stretch

Sit on a mat or floor with the upper body straight and legs stretched out in front. Now, touch the ankles with the hands with repeated and quick movements.

Shoulder Rotations

This is very useful for baseball pitchers to improve chest muscle flexibility. Stand in an upright posture and extend both the arms to the sides and straighten them. The palms should face the roof and elbows should be a little flexed. Now, flex the shoulders to move the arms behind repeatedly.

Swinging Exercises for Arm

This is another exercise that is not too hard to try out! You need to stand with both legs slightly bent. The feet should be hip-width apart. Ensure the back is straight. Now, swing both the arms on the sides and next cross them in front.

Swinging Exercises for Legs

Stand sideways and keep an arms distance from the wall. Now, put the body weight on the left leg and keep the right palm on the wall to maintain balance. Then, swing the right leg forward and backward for several rounds. Repeat this cycle with the other leg.

Swinging Exercises for Chest Muscles

Stand with the legs a foot apart and both the legs kept bent. Maintain an erect back. Now, swing both the arms repeatedly to an overhead position. Then swing the arms forward and backward.

Forward Bending Exercises with Elevation

Stand upright and put the right leg on elevation to front. Keep legs straight. With back straight, bend over and repeatedly reach forward to touch the toes of the right foot. Repeat with your left leg.

KINESIO IT, IF:

Any person with the type of work that calls for recurring movements, which can create discomfort because of swelling as well as overuse. This can consist of building and construction workers, landscapers, mechanics, miners, etc.
Individuals that operate at a work desk and also spend several hours hunched over, or those who live a mainly sedentary way of living, which can add to back or neck pain.

Athletes, or those who participate in a great deal of physical activity recreationally, consisting of runners, cyclists, golf players, or playing tennis.
Individuals that struggle with discomfort as a result of inadequate sleep, such as headaches or back pain.

Those with joint pains as a result of joint inflammation, osteoarthritis, or various other health and wellness conditions.

As well as anybody else, whether old or young, that has recently experienced a muscle mass, tendon, or joint injury and has continuous pain.