Mihaela Varga - Stretching: Mobility and Flexibility

We are born with a set of motor skills and abilities.

Over the course of our lives we improve and expand those skills through physical activity. There is a long list of reasons behind the lack of physical activity in modern society. This book is an attempt to bring simple exercises into the comfort of your home.

What could be easier than holding a position for 15-20 seconds, stretching your muscles and feeling great right away? The only way to experience it is to try it.

This book incorporates 108 exercises with simple instructions and illustrations for easy understanding. The exercises are divided into 3 sections:

• Stretching from a standing position
• Stretching from a sitting position
• Stretching from a lying down position

You will also find four exercises to test your mobility (it would be ideally to perform them in the beginning and then repeat them after a few weeks of daily stretching sessions). You will definitely notice an improvement. In the second part of the book theres a brief glossary of medical and sports terminology, advice and a less than exhaustive list of benefits of stretching, just in case you need more convincing.

It is my belief that stretching is a simple yet very effective activity that we all should incorporate in our daily routine.

Thats why this book is dedicated to you all.

Mihaela Varga, Ph.D.

1. Standing, arms fully extended sideways. Hold it for 20 seconds

2. Standing, left hand at the back of your head, right hand on your hip. Hold it for 20 seconds.

3. Standing, right hand extended upwards, left hand extended downwards. Hold it for 20 seconds.

4. Standing, lean to the right, keeping your left arm straight, over the head, right arm on your hip. Hold it for 20 seconds

5. Standing, both arms extended up above the head. Hold it for 20 seconds.

11. Standing, legs crossed, bend forward. Hold it for 20 seconds.

10. Standing, keeping your legs straight and close together, bend forward, palms on the floor. Hold it for 20 seconds.

9. Standing, keep your legs straight and close together, bend forward, grab your ankles and hold it for 20 seconds.

8. Standing, right leg bent laterally, grab your right ankle and hold it for 20 seconds.

7. Standing, left leg bent backwards. Grab your left ankle and hold if for 20 seconds.

6. Standing, lift your left leg to the torso level. Hold if for 20 seconds.

1. Standing, legs apart (thighs parallel to the floor) hands on the knees. Hold it for 20 seconds.

2. Standing, legs apart (thighs parallel to the floor), arms extended sideways. Hold it for 20 seconds.

3. Standing, legs apart, hands clenched, arms extended forward. Hold it for 20 seconds.

4. Standing, legs apart, hands clenched and arms extended upwards. Hold it for 20 seconds.

5. Standing, legs apart, (thighs parallel to the floor), right arm extended forward, left arm extended backwards. Hold it for 20 seconds.

6. Standing, legs apart, bend your torso to the left, right arm pointing to the left, left arm to the right. Hold it for 20 seconds.

7. Standing, legs apart, (thighs parallel to the floor), hands on the floor. Hold it for 20 seconds.

8. Standing, legs apart, bend your torso to the right (90 degrees) arms extended laterally. Hold it for 20 seconds.

9. Standing, legs apart, bend forward, right arm extended forward, left arm extended backwards. Hold it for 20 seconds.

10. Standing, legs apart, bend forward, arms extended upwards, fists clenched. Hold it for 20 seconds.

11. Standing, legs apart, bend downwards. Forearms on the floor. Hold it for 20 seconds.

12. Standing, legs apart, right leg extended forward, bend over your right leg, left leg extended backwards. Hold it for 20 seconds.

13. Standing, legs apart, bend over the right leg. Hold it for 20 seconds.

14. Standing, legs apart, bend to the left, grab your left ankle with your right arm, left arm extended upwards. Hold it for 20 seconds.

1. Semi lunging on your right leg, hands clenched behind your back. Hold it for 20 seconds.

2. Semi lunging sideways on your right leg, hands on the floor. Hold it for 20 seconds.

3. Semi lunging sideways on your right leg, left arm extended forward, right arm extended backwards. Hold it for 20 seconds.

4. Semi lunging backwards on your right leg, hands on your hips. Hold it for 20 seconds.

5. Semi lunging backwards on your right leg, bend forward, your right arm touching the toes of your left leg. Hold it for 20 seconds.

6. Semi lunging backwards on your right leg, bend forward. Grab your left ankle with both hands and hold it for 20 seconds.

7. Semi lunging on your right leg, left arm extended to the right. Hold it for 20 seconds.

8. Semi lunging forward on your right leg, arms extended forward diagonally. Hold it for 20 seconds.

9. Semi lunging forward on your right leg, left arm extended forward diagonally, right arm extended backwards diagonally. Hold it for 20 seconds.

10. Semi lunging forward on your right leg, both arms extended diagonally. Hold it for 20 seconds.

11. Semi lunging forward on your right leg, hands on your hips. Hold it for 20 seconds.

1. Standing on your knees, hands behind the back of your head, pull the elbows backwards. Hold it for 20 seconds.

2. Standing on your knees, right arm extended upwards, grabs your left heel with your left hand. Hold it for 20 seconds.

3. Standing on your hands and knees, arch your torso. Hold it for 20 seconds.

4. Standing on your hands and knees, extend your torso. Hold it for 20 seconds.