Here\’s an interesting study on stretching exercises – The American Army conducted a research on the beneficial effects of stretching exercises on over 100 soldiers. It was discovered that soldiers who could perform the most sit-ups in a specified period of time were 500% less likely to suffer injuries (of the lower body) than soldiers who performed fewer sit-ups within the same period. In this case, the maximum sit-ups that soldiers could perform in a 2-minute period were 73, while the lowest tally was 50. Tests involving other exercises like running and pushups did not help increase lower back strength like sit-ups did. The researchers then concluded that stretching exercises that strengthen the core enhance body strength and help prevent injuries. So enjoy what you have just learned and keep reading for some examples of how to incorporate this knoweledge into your routine. Here are a couple of such stretching exercises:

The Inchworm Routine

The Inchworm stretching exercise helps strengthen all the muscles that are located at the back. Here\’s how you do it:

1. Stand straight. Your feet should be shoulder-apart.

2. Keep chest high and push hips back (pretend that a force is pulling you backwards from your below-the-belt area).

3. Support your weight with your heels.

4. At this time, you will feel your hamstrings slightly stretched.

5. Now, bend forward and try to touch the floor with your hands. You will have to bend your knees to do this.

6. Now keep placing your hands forward until you assume a push-up position. Straighten your knees now.

7. Now, wait for a few seconds and push your hips back. Here\’s how your body should be positioned – Your back is diagonal to the floor while your legs are at a 10- or 15-degree angle to the floor. This is also referred to as the downward dog position.

8. Now, walk hand backwards towards your knees and return to standing position.

The Spiderman Stretch

This stretching exercise helps strengthen your glutes and here\’s how you do it:

1. Start with the pushup position. Use push up bars or yoga handles if required.

2. Bring right knee forward. Ensue your right foot extends up to your right hand.

3. Fold right hand and make the right elbow touch the ground when you are extending your right leg towards your right hand.

4. Keep the left leg straight.

5. You will feel the strain placed on your glutes at this time.

6. Now return the right leg to the original push up position and bring left knee forward, and repeat the steps above.

7. Keep alternating between the legs and do for as long as recommended (up to 10 stretches per leg).

These were a couple of important stretching exercises that will help you strengthen your lower back and glutes and therefore become more resilient to injuries. Even though you might get some weird looks if doing these exercises at the gym, the benefits far out weight the weird looks! So enjoy your new workout variations and be sure to spread the word about how these two simple exercises can help make you a healthier, more flexable person!

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