Increased Flexibility

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Most exercises that you see people performing in gyms (if any) are not very effective. This is simply because they stretch part of their body and neglect other parts. This particular stretch is very important as it involves a vigorous twist at the waist, which is like a wake up call to the lazy (that's why body fat takes a hold here) area. It is also very good for all the organs in this area as it creates a flow of energy.

This exercise is part of our Fitness Programme available in our Fitness Book and DVD

When you stretch you must stretch everything. The following stretch is very simple yet effective. It is very important for you to pay particular attention to your breathing. When you move into a stretch position you must do it on an out breath (exhale). When you come out of a stretch you must do so on an in breath (inhale). Hold each stretch as long as you can (a minute and a half at the most). In the beginning this will not be long, only a few seconds perhaps, but as your flexibility increases so will the time that you can hold the position.

The X Stretch

Lie on you back, arms and legs extended out to the sides like you are a big cross. Stretch your fingertips away from you, stretch your legs downwards by pushing down from your heels. Stretch yourself out from all four points. Hold the stretch and breathe normally.

Stretch No 7

Keep both feet and your right arm anchored into the floor. Inhale deeply. As you exhale, keeping your left arm straight twist your body over to your right side so you get a twist at the waist. (Inhale). Stretch the fingertips of your left hand away from you, push down from your left heel, your right heel and stretch the fingertips of your right hand away from you. Hold the position breathing normally. As you return to the starting position inhale. Repeat with your right arm.

After your run, don't forget to stretch. Runners who don't stretch regularly are inviting injury. Your stretches will be most effective after your runs, when your body temperature is raised and your muscles are warm. This stretch targets your gastrocnemius, the big muscle in your calf that works overtime during your run:

• Begin in a seated position on the floor with one leg extended directly in front of you. Hold the ends of a towel or stretching strap in either hand, and loop it around the bottom of your shoe. Breathe naturally as you use the towel to gently pull your toes toward you. You should feel a stretch along your Achilles' tendon and the back of your calf.
• When you feel mild tension in your muscle, stop and hold the stretch. When the tension subsides, you can gently increase the stretch until you once again feel mild tension. Repeat this process three to four times before changing to the other leg.
• Make sure your knee is soft, your spine is stretched tall, and your shoulders are pressed back and down. By using the towel, you should be able to reach your foot while maintaining good posture.