Stretching your body from head to toe on a daily basis helps to keep the muscles and joints healthy. Robin Gargrove, director of YMCAfit and one of the UK's top fitness professionals, says, "Stretching helps to reduce muscle tension, improve flexibility and posture, and it reduces your chance of injury." Regular stretching reduces stress and is an essential component of fitness training, according to the American Council on Exercise.
Neck and Shoulders
A build-up of tension in the neck and shoulders can lead to poor posture in later life. Stretching can help to reduce any stiffness in the area. These exercises will help loosen the stiffness in the upper body that you may feel after sitting at a computer for a prolonged period or after lifting and carrying heavy objects.
Begin by nodding your head forward and backward, then side to side, holding each position for a few seconds. Tilt your head from side to side, trying to get your ear to your shoulder on each side. To prevent strain or damage to the sensitive muscles, avoid rolling your head in a complete circle. Lift your arms straight above your head and circle them backward five times and repeat in the opposite direction. Take your right arm and, keeping it straight, cross it in front of your body, holding the elbow with the opposite hand, pulling toward your body. Repeat with the left arm.
Sides and Back
Stretching your back and torso regularly reduces your chance of injuring your back or suffering from back pain.
Reach up with both arms, plant your feet slightly wider than hip-width apart and then place your right hand on the right hip. Lean to the right, keeping the left arm straight and pressed toward the ear to stretch the left side of your body. Hold the stretch for 10 to 15 seconds. Repeat the stretch on the other side, placing your left hand on your left hip. Do five sets. Spread both arms out horizontally to either side of your body and hold. Twist at the hip, so that your lower body remains facing forward and the torso moves from left to right. Repeat the twist 10 times. Remember to breathe consistently and rhythmically during the stretch to help relax the muscles.
Hips
Exercise and stretching will loosen the muscles, tendons and ligaments in the hip area, increasing your range of motion and flexibility.
Stand up straight with your body in a neutral position, legs slightly apart, and place your hands on your hips. Practicing standing with good posture during exercise helps you to analyze your body's weak spots and allows you to correct them. Circle your hip joint counterclockwise in large circles 10 times, and then repeat clockwise. Repeat the exercise on both sides, this time moving your hips in a smaller circle. Reach up with both arms and, keeping your back and legs as straight as possible, bend at the hip joint and reach forward, aiming to get your torso at a right angle to your legs, hold the position for 10 to 15 seconds, and repeat three times. Stretch up tall in the upright position, with your arms raised above your head, place your hands on your hips and lean backward as far as you can comfortably without moving off balance. When you reach your maximum bend, hold for 10 to 15 seconds.
Legs
After an activity that works your legs--running, fast walking, aerobics class--stretch your legs to maintain flexibility.
Stretch up in an upright position with your legs pressed together arms raised out horizontally in front of your body. Reach down toward your toes, keeping your legs as straight as possible. Once you have reached down as far as you can go, hold the stretch for 10 to 15 seconds before returning to the start position. Repeat five times. Try to reach farther each time you repeat the stretch, aiming to touch your toes or the floor. Sit down with your legs straight out in front of your body and repeat the same stretch, this time bending from the hip, trying to reach your hands past your toes. To avoid muscle strain and tears, avoid bouncing into the stretch.
Wrists and Ankles
Stretching the wrists and ankles can relieve tension built up during the day and helps keep the joints mobile.
Sit with your legs straight out in front of your body, supporting yourself with your arms behind you if you wish. Move the ankles in small circles clockwise and counterclockwise for a minute in each direction. In the same position, flex your feet, pulling your toes toward your body, and hold for 10 to 15 seconds. This stretches both the ankle and lower leg muscles. Point your toes in the opposite direction, holding for 10 to 15 seconds. Cross your legs, link your fingers and move the arms in a wave motion, mobilizing the wrists. Shake your arms, allowing the hands to flap while keeping the wrists loose. Using your left hand press the right hand down toward the forearm and hold for a few seconds before pressing in the opposite direction. Repeat both exercises on the left hand.
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