Stretching is an important component of your fitness program and ensures that your muscles remain mobile and function optimally. Stretching at the start of your exercise regimen will enhance your range of motion when performing an exercise routine, while stretching at the end of your exercise regimen enhances flexibility. Stretch regularly to reap optimal benefits and include several stretches for various muscles in the body.
Chest
Step 1
Stand comfortably with your feet hip distance apart and both hands at your sides.
Step 2
Bend your right arm to 90 degrees and place your elbow vertical against a wall.
Step 3
Turn your torso and feet away from the wall while keeping your arm up against the wall. Turn your torso to the left until you feel a stretch in your right chest.
Step 4
Hold this position for 5 to 10 seconds, then switch and perform the stretch on the other side of the body.
Hamstrings
Step 1
Place the heel of the leg being stretched up on a table, chair or bench. Flex the foot of the leg being stretched.
Step 2
Extend the leg and keep it straight throughout the stretch. Keep your hips facing forward.
Step 3
With the extended leg as straight as possible, lean forward from your hips and reach for your toes. Reach forward until you feel a stretch in your hamstrings. Hold this position for 5 to 10 seconds, then switch and stretch the other leg.
Lower Back
Step 1
Lie flat on your back with outstretched arms. Extend both legs straight along the ground and relax the feet.
Step 2
Lift the right leg and extend it to the left and toward the ground. Keep the left leg extended along the ground. Lower the right leg until you feel a stretch in your lower back and right hip.
Step 3
Keep both shoulders on the ground. Turn the head to the opposite side.
Step 4
Hold this stretch for 5 to 10 seconds, then repeat on the other side.
Tips and Warnings
- Stretch muscles until you experience slight discomfort not pain. Hold stretches for 5 to 10 seconds and perform each stretch twice if time permits. Stretch when muscles are warm, after exercise or warm-up.
References
- "ACSM's Resource for the Personal Trainer 2nd edition"; American College of Sports Medicine; 2006
- Topendsports: Stretching and Flexibility
