Full body stretching involves putting the entire body in flexion. There are variations performed by stretching different parts of the body separately. Stretching is important before working out to prevent strain injuries and to raise the core body temperature. Stretching increases flexibility during and after your workout.
Exercise Ball
Full body stretching using an exercise ball puts your entire body in extension and strengthens your back. Discovery Health explains that to perform a full body stretch, you use the proper size ball, sit on the ball and slowly move your feet forward.
Straighten your legs as you slide your rump forward and allow the ball to move into the small of your back. Stretch your hands over your head and relax, allowing your back to slightly arch into extension.
Upper Body Stretches
Upper body stretches involve muscles of the neck, shoulder, back, arms and abs. To begin the upper body stretches, start with the cervical stretch. According to Columbus County Community College, perform the cervical stretch by moving the head toward the shoulder, place your hand on the opposite side, and gently apply pressure until you feel a slight stretch. Repeat on the other side.
Perform shoulder stretches by placing your arm around your neck and attempt to touch the center of your back until you feel a slight stretch. Repeat with other arm.
Do triceps stretches by raising your arm and reaching for the center of your back while keeping your arm overhead until you feel a slight stretch in the triceps area. Repeat with the opposite arm.
Perform chest stretches by raising your arms to chest level and slowly moving the arms behind you as if you are performing a swan dive until you feel a stretch in the chest area.
Back extensions require standing with your hands on your hip and slowly bending into a backward arch until you feel the stretch.
Lower Body Stretches
Lower body stretches include gluteus and leg stretches. Of the many leg stretches, the important ones are the hamstring and quad stretch.
Perform the gluteus stretch by lying on your back with legs bent at the knee. Raise one leg up and attempt to touch your chest with your knee until you feel a stretch in the gluteus area. Repeat with the other leg.
To do the hamstring stretch, sit with your legs straight out, bend slowly at the waist and reach for your toes until you feel a stretch in the back of your legs.
Perform the quad stretch by leaning forward and bracing yourself on the wall with your hand. Reach back, grab your ankle, and slowly pull up towards your buttock until you feel a stretch in the front of your leg. Repeat with the other leg.
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