Design a stretching routine consisting of eight to ten exercises to use at the conclusion of an exercise class. Include both seated and standing postures, and describe how to execute each stretch effectively. Include a specific order, how long you are going to hold and/or repeat each stretch, which muscles and joints the stretch targets, and any modifications that may be necessary. Explain why you selected these stretches.

Answer:

Stretch routine:

The best streching exercises are the following:

1 . Standing hamstring stretch

2. Lunge with spinal twist

3. Standing quad stretch

4. Knee to chest stretch

Sitting stretch exercises :

1. Seated neck release

2. Lunging Hip Flexor Stretch

3. Side Bend Stretch

4. Seated Shoulder Squeeze

5. Butterfly Stretch

Description of each stress :

1. Seated neck release :

Process: Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted

Drop your left ear to your left shoulder.

To deepen the stretch, gently press down on your head with your left hand.

Duration : Hold for 30 seconds to 2 minutes.

Muscles: neck muscles

2. Lunging hip flexor stretch

Execution :

Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.

Lean forward, stretching your left hip toward the floor.

Muscles :  Stretches hips, quads, glutes

Duration : 30 sec to 2 min

Standing exercise :  

1 . Standing hamstring stretch :

Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.

Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.

Muscles : Stretches neck, back, glutes, hamstrings, calves

Duration:  Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two

2. Lunging hip flexor stretch.

Process:

Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.Lean forward, stretching your left hip toward the floor.

Duration : Hold for 30 seconds to 2 minutes.

Muscles : Stretches hips, quads, glutes

As you age, stretching continues to be important, even if you're less active. Your joints become less flexible over time.A daily regimen will deliver the greatest gains, but typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week.