Hello friends! As I promised, today I am going to tell you about stretching and strengthening exercises. You can start these exercises from the second month onwards. This is a very crucial phase of the fitness regime. This is a phase you have to take care of your body to the max. There are lots of exercises like stretching exercise and strengthening exercises are given online but I will advise you to don't get confused and stick to the basics. Initial 10-15 days of the second month just concentrate on stretching exercises and after that you can start strengthening exercises. You need to be careful about the pros and cons of stretching for e.g. you should not go for much of the stretching as it can lead to the muscle pull and can cause a lot of pain along with the break in fitness regime.
Now keep some points in the mind like start stretching from the lower torso. You can easily get online the techniques of stretching various muscle groups of leg like quadriceps, hamstrings, and calf muscles. Just go through the gentle stretching of these muscles. These stretching will allow your muscles to be more flexible and can get more stress. After that you can start stretching of arm muscles like biceps and triceps.
Strengthening exercises will lay the foundation of your strong body. As I already told you to go slow and start with the low weight strengthening exercises. Strengthening exercises must contain all the muscles like quadriceps, hamstrings, glutes, calf, biceps, triceps, forearms, and wrist muscles. Just put these names on Google and you will come to know about all the strengthening and stretching exercises of these muscles.
Just make sure that don't take too much of strain. If you feel unbearable stress or pain during any point of the exercises just stop it immediately and go with some more light exercises. I am sure you guys will get positive results from my post. Please reply with your suggestions and queries. Have a great day. Thank you.