Stretch... Release... Go... By Ms. Prema Kodical. The benefits of stretching to release Pain & Tension in the Muscles and feel Invigorated. For info log on to www.healthlibrary.com

1. Stretch..Release
..Go
Presented by
Prema Kodical
Weight Management Consultant

2. Just a few minutes of
relaxation

3. Musculoskeletal System

4. Benefits of Stretching
• Increased Circulation – Increases blood flow and
supply of nutrients to muscles
• Flexibility - As you age, your muscles gradually become
shorter and tighter thus reducing your overall
flexibility. This makes you more susceptible to injuries.
Stretching increases flexibility, and reduces these risks.
Increased flexibility also allows you to exercise more
easily
• Better Balance – Increases range of motion in joints.
This gives you better balance and you are less
susceptible to falls and injuries

5. Benefits of Stretching
• Enhances muscular coordination
• Improves posture
• Reduces Stress - Like exercise, stretching has
powerful stress-busting abilities. Stress causes
your muscles to contract, becoming tense.
Gentle stretching exercises relax tense
muscles associated with stress
• It improves your mood

6. Neck
• The human head can weigh as much as 4.5 kg
and your neck has to support that weight. Your
neck also controls the movements of your head.
Although the neck muscles are strong, they are
also very delicate and prone to injury.
• People also tend to hold stress in their neck and
shoulder muscles which can lead to pain and
stiffness. Stretching your neck can relieve a lot of
your tension.

7. Weak neck muscles
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• Weak neck muscles are not always the
result of some injury or trauma.
• They are mostly caused by postural
problems.
• Weakness in neck muscles takes the
form of chronic pain.

8. Stressed out muscles
• These days a lot of people are driving long
distances, sitting at the desk or in front of the
computer for hours with their heads bent. The
neck muscles are very stressed out in such
people.
• Even standing for long periods of time can take a
toll on your neck. The result is stiff neck and pain
in the neck region which may move on to the
arms as well.

9. Reduce pain
• Even those who exercise regularly tend to
ignore these very important muscles.
• To prevent or reduce stiffness and pain, try
these simple neck stretches.

10. Backward Extension
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11. Chin to Chest

12. Lateral Flexion—Ear to Shoulder
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13. Lateral Flexion—Ear to Shoulder
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14. Over The Shoulder

15. Chin Tucks

16. Shoulder Stretches
• Along with the neck, we carry lot of stress in
our shoulders
• Release it

17. Shoulder stretch with towel
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18. Across-The-Body Shoulder Stretch

19. Tension in Neck and
Shoulders

20. Pectoral Muscles (muscles of the chest)
• Tight pectorals is also a
result of bad posture
• Over time, this will give you
a hunchback

21. Pectoral Stretch

22. Tricep Stretch

23. Forearm Stretches

24. Forearm Stretches

25. Big problem area – Back
• The other sensitive area in the body is our
back
• The muscles of our back are contracted
throughout the day, even when we are sitting.
This makes them stressed and painful
• It is recommended that you stretch your
posterior muscles daily

26. Upper Back Stretch
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27. Upper Back Stretch
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28. Upper Back Stretch
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29. Lower Back
• Millions of people struggle with chronic lower
back pain
• Becoming more flexible in the hamstrings, hip
flexors, quadriceps can help reduce that stress
on the lower back and reduce the tightening
that causes pain

30. Lower Back Rotational Stretch
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31. Supine Spinal Twist
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32. Bhujangasana
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33. Cat Pose
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34. Camel Pose
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35. Lion Stretch
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36. Hip Flexors

37. Hip Flexor Stretch
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38. Glutes Stretch

39. Piriformis Stretch
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40. Hamstring stretch
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41. Calf Stretch

42. Ankle Stretch
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43. Plantar Fascitis Stretch
Plantar Fasciitis is pain
and inflammation of
the Plantar Fascia. It is
one of the most
common causes of
heel pain.
Plantar Fascia is a thick
band of tissue that runs
across the bottom of your
foot and connects your
heel bone to your toes.
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44. Important Points
• Best time to stretch - The best time to stretch
is late afternoon or evening, when blood
circulation is at its peak.
• Intensity - Stretches should be done in a slow
and controlled manner. No bouncing or forced
movements. If you are stretching to the point
of pain, you have stretched too far.
• Duration - Ideally, hold each stretch for 15-30
seconds, repeating one or two more times,
depending on how you feel.

45. Watch Out
• Breathe freely as you hold each stretch
• Never stretch to a position where pain is felt.
The aim should be to feel a comfortable
stretch. If you feel pain, you've gone too far.

46. To know more about me, feel
free to check out my website
www.weightmanager.in
You can call me
8879410893
or write to
shapeit123@gmail.co
m