Opublikowane przez World Class Poland w Tips & tricks, 12.09.2011

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Stretching is so simple that anyone can do it virtually anywhere. Once you realize the benefits and discover how fun stretching really is, you won't want to quit.

> Before getting out of bed in the morning, stretch your legs and toes. After getting out of bed, stretch as high as you can.

> Shrug your shoulders high and drop. Rotate your shoulders in clockwise and counterclockwise circles, as well.

> Lift your arms as high over your head as possible and drop straight down at your sides.

> Clasp your hands behind your back. Slowly bring your arms up. You can get more of a stretch by leaning your upper body slightly forward as you lift your arms.

> A variation of the above is to grasp a towel between your hands behind your back. Have one arm high (over your shoulder) and the other arm lower.

> Lift your right arm over your head and place your right hand between your shoulder blades. With your other hand gently push downward on your elbow. Hold for 15 seconds, then switch arms.

> Put your right hand on your left elbow and gently pull your left arm across your body. Hold for 15 seconds, then switch arms.

> This one can be done sitting or standing: Twist your upper body to the left a couple times and then to the right.

> While you sit, slowly lift your leg (one at a time) until your leg is straight out. Hold for 15-20 seconds.

> To stretch your ankles, make circles with your feet or try tracing the alphabet with your toes. Also, try standing on tiptoes.

> Do standing push ups by leaning against the wall and pushing yourself away while keeping your feet still.

> Stand on one foot (hold a wall or tree for support) while grabbing the other foot behind you (stretches the front thigh muscle).