Stretching has far more significant health benefits than making your muscles more flexible, according to a 2009 study in the American Journal of Physiology shows. The findings have found a correlation between the ability to touch your toes and the flexibility of the arteries that feed the heart. Stretching not only increases flexibility, but improves range of motion and circulation and relieves stress. Perform your stretching routine after moderate exercise when your muscles are warm, resilient and receptive to stretching.
Seated Hamstring Stretch
The seated hamstring stretch is an effective way to lengthen and increase flexibility in both hamstrings at the same time. Sit on the floor with both legs extended in front of you, legs close together and feet flexed back towards the shins. Exhale as you slowly bend forward from the waist, keeping your spine straight and your ab muscles tucked in. Reach for your toes with your hands. When you are as far forward as your flexibility will allow, hold the stretch for 60 seconds. Be careful not to lead with your head or bounce the stretch.
Standing Quadriceps Stretch
To stretch the quadriceps, which are the muscles that run down the front of your thighs, stand near a wall or tree. Stand on one leg and grasp the opposite foot in your hand and gently pull it up towards your buttocks until you feel a comfortable stretch in your thigh. Contract your abs, keep your hips squared and your knees close together. Hold the stretch for 30 to 60 seconds. Change legs and perform the stretch on the opposite leg.
Iliotibial Band (Outside Hip) Stretch
An inflexible and tight IT band can lead to Iliotibial Band Syndrome, which causes pain and inflammation from the knee up to the hip joint. Stretching the Iliotibial Band is an important part of your stretching routine, especially if you are a runner. To perform this stretch, stand near a wall or hold onto a banister or barre. Cross your left leg over your right leg at the ankle joint. Extend your left arm overhead as you reach toward your right side and lean away from the wall until you feel your hip stretch. Hold the stretch for 30 to 60 seconds then repeat on the opposite side.
Shoulder Stretch
This stretch targets your deltoids, the three-headed muscle located in the shoulder. Stand up tall with your head centered between your shoulders and your abdominal muscles tucked in. Bring your right arm across your chest with your palm facing towards your back. Pull the arm close to you with your left arm holding it just below the elbow. Hold for 30 to 60 seconds and repeat with the other arm.
Biceps Stretch
To stretch your biceps, place your right palm on a wall about shoulder high. Walk forward until your arm is stretched behind you. Try to keep your entire arm from shoulder to finger tips flush against the wall. Hold this stretch for 30 to 60 seconds, turn around and repeat with your left arm. If the stretch feels painful, back away from the wall until it is comfortable but challenging.
Triceps Stretch
The triceps are located just opposite of the biceps in the back of the upper arm. To perform this stretch, stand up tall with your shoulders square and your head centered over your body. Reach your right arm over your head and bend at the elbow placing your palm on your left shoulder. Place your left hand on your right elbow and gently press down until you feel a deep stretch. Hold for 30 to 60 seconds and repeat on the opposite side.
References
- AJPHeart:Poor trunk flexibility is associated with arterial stiffening
- MayoClinic:How To Stretch Your Major Muscle Groups
- "Stretching Anatomy"; Arnold G. Nelson; 2006
