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Stretching is not limited to just athletes or people who compete in sports. You don't have to be a marathon runner or sprinter to benefit from stretching; everyone can improve their flexibility.
Being flexible makes it easier to move and do the things you want to do every day. You'll also have less chance of getting injured because your muscles, joints, and ligaments are more elastic and able to stretch, absorb shock, and reduce the risk of tearing or straining.
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There are plenty of stretches that you can do at home. One of the easiest ways to stretch is with a strap and a towel. The straps and towels are inexpensive and easy to find, and you can use them for other exercises, too!
Here Are Seven Stretches You Can Do with a Towel or Strap
#1 Chest Stretch
The pectoralis major muscles run from the breastbone to the shoulder of each arm and help you hug. If these muscles are tight, you may have rounded shoulders, which can make it hard to breathe deeply or hold your arms out to the sides
To keep your posture erect and your chest muscles flexible, try the towel chest stretch.
How to do the chest stretch with towel:
• Pull either end of the towel behind your mid-back until you feel a mild stretch at the front of your chest.
• Hold the stretch for 30 seconds or so & release.
#2 Calf Stretch
Achilles tendonitis or plantar fasciitis can be caused by tightness in the calf muscles. Muscle strains and cramping in the lower legs can be avoided by maintaining flexibility in this muscle.
How to stretch the calf stretch with a towel/band:
• To stretch the back of your leg, sit with one leg in front of you.
• Wrap a towel around the ball of your feet and toes, then pull the ends of the towel towards you until you feel a gentle pull behind your leg.
• Hold for 30 seconds before switching legs, then repeat three times.
#3 Quadriceps Stretch
From the front of your pelvis, the quadriceps muscles go along the front of your thighs. The straightening of your knee joint is the responsibility of this muscle group.
This stretch, when done regularly, can help you maintain or improve your range of motion. Stretching the quads is highly recommended for people who sit for lengthy periods of time.
How to do the Quadricep stretch using resistance band:
• Wrap a towel around your ankle and lie face down.
• Pull both ends up until you feel a stretch in the front of your thigh and your knee bends.
• Hold the stretch for 30 seconds before releasing it carefully.
• Switch your legs.
#4 Hamstring Stretch
Tight hamstrings can also make it difficult to walk and contribute to a tight feeling in your lower back. Stretching your hamstrings using a towel is a terrific approach to develop flexibility in this muscle area. Place a towel around your foot and lie down on your back.
How to do the hamstring stretch:
• Hold the towel's ends in your hands and slowly lift your leg.
• Hold the stretched position for 30 seconds, keeping your knee straight.
• On each side, repeat the stretch 2 - 3 times.
#5 Inner Thigh Stretch
The inner thighs don't often get the attention they deserve. However, when it comes to physical activity or body strengthening, stretching and working on the inner thighs is critical.
How to perform stretchinf for your inner thighs:
• Lie down on the floor, grab a loop of resistance band in one hand, and loop it around your right foot.
• Keeping hold of the band with your right hand, lower your right leg gently toward the floor until you feel a stretch in your inner thigh.
• Now switch sides.
#6 Lying Hip Stretch
With strong glute muscles, you can prevent knee and back ailments. You can power on the glutes, increase performance, and reduce injury risk by stretching the hip flexors.
How to do the lying hip stretch:
• Loop an exercise band around the right foot and grab its ends with the left hand.
• Straighten your left leg on the floor, lower your right leg across your body, and lie as flat on your back as possible.
• Hold for 15 to 30 seconds.
• Repeat with the opposite side.
#7 Upper Back Stretch
Stretching the upper back reduces the risk of muscular injury and strain. It also helps in the correction of your posture and the prevention of slouching. Provides you with a sense of calm, relaxation, and tranquility.
Here's how to do the upper body stretch:
• Sit on the floor with your legs extended and loop the bands around both feet.
• Cross the bands and grab on to opposite ends, keeping your hands close to your feet.
• Curl your back towards the ceiling, stretching it as you pull with both bands.
Takeaway
Stretching is a vital part of the workout process and another tool in the health and wellness toolkit. The addition of a strap or towel may seem odd, but this just shows that it's not all about fancy equipment or special mats.
You can accomplish everything you need with what you have on hand and using creativity.
Try these stretches throughout your daily routine as a way to improve your flexibility and add variety to your regular training program.
