Incorporating a consistent stretching routine into your workout regimen can carry many benefits. A thorough, full body stretch can reduce your risk of injury, improve your flexibility and improve your day-to-day life. Stretches should be performed to the point of mild discomfort and should not push past the point of pain.
Hamstring Stretch
Stand with your legs wide apart in a stable base, with toes slightly pointing out. Bend down slowly, reaching toward the floor directly in the middle of your stance. Your body weight should remain back on your heels.
Quadriceps Stretch
If needed, hold onto a wall or something stable for balance. Grab the top of your foot with the knee bent, attempting to pull the heel toward the buttock. Your knee will be pointing toward the ground. Perform the same motion on both legs.
Butterfly Stretch
Seated on the floor, position the bottom of your feet together and bring your heels toward your body. Grab an ankle with each hand, and push down on the inside of your knees with your elbows.
Shoulder Stretch
Cross one arm straight across your chest. Curl the other arm beneath, and grasp the elbow of the straight arm with the free arm pulling it in, toward the chest. Perform the same stretch with the other arm.
Calf Stretch
Facing a wall, place both hands on the wall, slightly higher than shoulder height. Position one leg behind the other and shift your weight forward keeping the heel of the back foot in contact with the floor. Repeat this stretch with the other leg.
Cobra Stretch
Lying face down on the ground with your hands slightly wider than shoulder-width apart, gently push your upper body off the ground, but maintain contact with your waist to the ground. Lower your body slowly back to the beginning position. This will stretch the lower back and abdominals.
References
- "Fitness for Life"; Matthew T. Mahar; 2008
- "ACSM's guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
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