Stretching Exercises

Stretching is an important part of any workout (an aerobic or strengthening exercise). It should begin every session to prepare your body for more strenuous exercise by heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat the stretching exercises. This is when you will have the greatest impact on your flexibility and reduce muscle soreness.

Guidelines for Stretching

A 5-minute warm-up of jumping rope, jogging in place, jumping jacks, etc. is needed to start oxygen flowing to your muscles. Relax your muscles, stretch to the point of tension that is comfortable and hold each stretch for 15 seconds before workout and 30-60 seconds after your workout. Repeat each stretch 2-3 times.

Calf Stretch

Step forward with one leg and bend it. Place your hands on the thigh for support. While keeping the back leg straight and the heel on the ground, slowly lean forward to stretch the calf. Make sure your back foot is pointing forward. Repeat with other leg. Stretches Calves (Gastrocnemius)

Shoulder Stretch

Cross one arm in front of your body at shoulder level and grasp the elbow with the opposite arm. Exhale and slowly pull the elbow across your body. Repeat with other side. Avoid jerking or pulling your elbow too hard. Stretches: Shoulders (Deltoids)

Overhead Triceps Stretch

Raise one arm overhead and rest it against your ear. Bend your elbow so that your hand drops behind your head. With your opposite hand, grab the elbow of the bent arm, exhale and slowly pull the elbow behind your head. Avoid jerking or pulling your elbow too hard. Repeat with opposite side. Stretches: Shoulders (Triceps)

Biceps Stretch

Stand with your back to a door frame, place one hand against the door frame with the thumb pointing down, rotate your upper arm outward to stretch your biceps. Repeat with other arm. Stretches: Front of arms (Biceps)

Doorway Stretch

Stand in an open doorway or corner of room and raise your arm so that your elbow is flexed at a 90 degree angle. Place that arm against the doorframe, exhale and lean your whole body forward to stretch the chest. Stretches: Chest (Pectoralis, major and minor)

Cat Stretch

Position your self on your hands and knees. Sit your bottom down on your heels. Slowly walk your fingers forward. Hold the position, relax and walk your fingers a little further. Stretches: Buttocks and Upper back (Latissimus dorsi)

Sit and Reach Stretch

Sit on the floor with legs spread (heels 8-12 inches) apart and gradually reach forward as far as possible. Hold this position, then return to the starting position. Attempt to increase reach with each repetition. Inflexible hamstring muscles can contribute to low back pain. Stretches: Back of leg (Hamstrings)

Seated Hamstring Stretch

Sit upright on the floor with both legs extended in front of you. Bend one leg and slide the heel of that leg toward the thigh of your straight leg. Allow a slight bend in your straight leg and keeping your back straight, exhale and bend from the hips over your straight leg. Repeat with other leg. Stretches: Back of leg (Hamstrings)

Standing Quadriceps Stretch

Stand upright with one hand placed against a wall for balance. Bend one leg backward and grab the foot or ankle of the leg with your same-side hand. Exhale and try to pull your foot backward so your heel touches your buttocks, but don't pull your leg back -- your thigh should remain even with the thigh of your stationary leg. Repeat with other leg. Stretches: Front of leg (Quadriceps)

Butterfly Stretch

Sit on the floor with your back straight and the soles of your feet pressed solidly together. Place your hands on your ankles, elbows on your inner thighs, exhale and apply gentle pressure to your inner thigh. Do not round your back or press down to hard or too fast. Stretches: Inner thigh (Adductors)

Seated Twist Stretch

Sit on the floor with both legs straight and in front of you, hands on the floor behind your hips. Cross your right leg over the left and slide the right heel toward your hips. Take your left arm and place your left elbow outside of the bent right leg, exhale and press against the knee as you look over your right shoulder being careful not to push and turn too quickly. Repeat with opposite side. Stretches: Buttocks, outer thigh and low back

Low Back Stretch

Position yourself on your hands and knees. Round your back as high as possible, contract your abdominals and hold the position. Lower your back to flat position. Stretches: Lower back (Erector spinae)