Stretching is an essential component of both exercise and health, it improves muscle development, increases range of motion and can reduces your chances of an injury.
Stretching not only helps to save you from injury and maintain flexibility, but it also releases dopamine which makes you feel happier and more positive.
Below are some images thanks to Vicky Timón, a yoga expert and author of “Encyclopedia of Pilates Exercises.”
Remember: when starting to stretch for the first time hold stretch for 30 seconds and make sure you are properly hydrated.When done properly a stretch should feel like a gentle pulling sensation, if it hurts you are either pushing or pulling too hard. If it the pain continues get it checked out.
Tip: to get a slightly different stretch place outstretched foot flat on the ground with toes at a right angle.