Regular stretching promotes muscular flexibility, which is an important aspect of all sports and fitness activities. Stretching contributes to injury prevention on the playing field, and stress relief and ease of movement in everyday life. Stretching at home is a good way to increase blood circulation and keep your muscles loose. Consult with your doctor before you begin a home stretching program.
Step 1
Warm up your muscles before you begin to stretch. A light jog on the spot, jumping jacks or rope jumping for three to five minutes will increase circulation and help avoid injury once you start. Stretching sessions should last between 10 and 20 minutes, and most stretches should be held for 10 to 30 seconds, according to Foundations of Wellness at the University of California Berkeley.
Step 2
Sit or stand comfortably and reach over your head with your left hand. Grab the side of your head just above your ear, and gently pull your head toward your left shoulder. Hold for 10 seconds and repeat on the other side.
Step 3
Stand 2 to 3 feet away from a wall and step one foot forward, so it is about 6 inches from the wall's base. Place your palms or forearms on the wall. Lean forward, keeping your back heel planted on the floor. Feel the stretch in your calf muscle. Hold the stretch for 10 to 30 seconds, then switch legs and repeat.
Step 4
Sit comfortably in a chair, with your hands clasped behind your head, your chin down and your elbows flared out. Gently twist your upper body to the right as far as you can, then return to the start. Repeat four times, then on the last twist, contract your abdominals and lean forward, pointing your elbow at the floor. Hold that position for two seconds. Repeat the sequence eight to 10 more times, then try it on the other side.
Step 5
Lie on your back on an exercise mat or carpet. Reach under your knees and pull your legs up toward your chest. Feel the stretch in your lower back and hold for 10 to 30 seconds.
Step 6
Sit on the floor with one leg straight out in front of you, and the other bent so that your foot is close to your crotch. Lean forward toward your bent knee and feel the stretch through your buttocks. Hold the stretch for at least 20 seconds, then repeat on the other side.
Tips and Warnings
- Avoid ballistic or "bouncing" stretches. If you experience pain while stretching, stop immediately.
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