Stretching out for cool - down in Malayalam скачать в хорошем качестве

Stretching out for cool - down in Malayalam

Stretching is an important part of the cooling down process after work out or exercise. Stretching after a workout helps to increase the flexibility, prevent muscle pain and spasm, and avoid tired, stiff, and sore muscles by relaxing them before returning to a normal pace. Warm up should be done before work out, dance and other physical sports activities and stretching must be done after work out Stretching should be a part of the well-balanced workout routine, dance and even yoga. Stretching after a workout benefit from both physiological and psychological effects. Time required for stretching 05 to 10 minutes and each part should be stretched to minimum 30 seconds Stretching sessions included in this video are 1. Wrist and hand stretch ( Right and left arm- forward, inward and backward) 2. Shoulder cross stretch 3. Overhead triceps stretch 4. Biceps stretch 5. Wall pectoral stretch 6. Wall chest stretch 7. Spine stretch ( Forward, back ward and sides – right and left) 8. Arm extended side stretch 9. Knee hold stretch 10. Quad stretch 11. Standing Hamstring stretch 12. Standing Lumbar flexion stretch 13. Sitting Lumbar flexion stretch 14. Hurdler / Calves Hamstring stretch 15. Spine flexor stretch / Bridge pose 16. Kneeling hip flexor stretch 17. Crescent lunge 18. Long adductor stretch / Seated Hamstring stretch – side and forward 19. Side split stretch 20. Hip flexor and spinal stretch Benefits 1. Increase flexibility 2. Eliminate lactic acid 3. Boost energy 4. Prevent pain and muscle tension 5. Increase muscle coordination 6. Cool-down the body 7. Increase Range Of Motion