Please help? Describe three stretching exercises that can be performed by adults at an average fitness level and then discuss at least two health benefits of stretching regularly.

1. Arm Opener

This stretches your arms, shoulders and chest.

How to do it: Stand with your feet comfortably apart and interlace your hands behind your back. Let your hands fall down near your tailbone with the knuckles pointing down.

Look straight ahead and maintain soft arms. Then gradually lift your arms as far away from your tailbone as you can.

2. Chin Drop

This stretch helps with neck pain and stretches your neck and shoulders.

How to do it: Put your arms in front of you with your elbows touching and your palms touching. Make sure your palms are facing toward your face. Then put your palms on the top of your head, and gently drop your chin. You should feel this stretch in your neck and shoulders.

3. Hula Hoop

This stretch increases mobility in the hips.

How to do it: Stand with your feet together and place your hands on your hips. Then—just as if you’re hula-hooping—circle your hips five times clockwise, then five times counterclockwise. Try to resist moving your shoulders and keep your stomach pulled in.

Here are three more if you want to stretch more:

4. Yo Yo

This stretch helps align your spine and improve your posture.

How to do it: Stand with your feet shoulder-width apart. Angle your toes slightly out. Interlace your hands with the palms facing out and bring them to your chest. Hold this position and twist from side to side. Be sure to keep your lower body stationary and keep your head in line with your torso.

5. Quad Pull

This stretches your thighs and improves mobility.

How to do it: Stand with your feet together. Put your arms at your sides. Use a wall or table for support and put your right hand on it. Balance on your right leg. Bring your left leg back until you can grab it with your left hand. Make sure you maintain a straight line from your head to your tailbone with your chest lifted.

Stretching should not produce any pain; stop if you experience any pain with a stretch. Stretching can improve flexibility and mobility and reduce the likelihood of injury. If you have any questions about beginning a stretching routine, talk with your doctor.

Explanation:

Stretches for adults provides a number of benefits, including:

An increase in blood flow

An increase in range of motion, which can help prevent injury

Reduced stress

Improved mood

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need the chart. attach