Stretching, especially stretching your arms and legs, is an important part of any workout; however, if you're new to exercise, it can be hard to know where to start. You might not know when or how to stretch, or what stretches to do. A little information goes a long way. As always, speak to your doctor before beginning any exercise regimen, especially if you've experienced an injury.
When and How to Stretch
Proper stretching begins with timing; done correctly, stretching can prevent injuries. Stretch after a five- to 10-minute warm-up, because cold muscles do not stretch well, and trying to force a stretch can lead to pulled or torn muscles. You should feel a mild pull, but no pain when you stretch. Hold the stretch for 10 to 30 seconds, but do not hold your breath.
Upper Leg Stretches
There are two major muscles in your calves: Your hamstrings are the large muscles at the back of your thighs, while your quadriceps are the large muscles at the front. To stretch your hamstrings, lie on the floor near a door frame or wall corner, legs out in front, then lift one leg and rest your heel against the corner or wall frame until you feel the stretch. To stretch your quadriceps, grasp your heel with the hand on the same side of your body and gently pulling upward, while holding on to a chair or table so that you don't lose your balance. Pull only enough to feel the stretch; do not go too far.
Lower Leg Stretches
Your calf muscles are those on the back of your lower leg. To stretch these, stand about 3 feet from a wall, feet shoulder-width apart, and place your hands on the wall. Step back with one leg and lean forward until you feel the stretch in your calf. Repeat this stretch on the other side. FamilyDoctor.org reports that this stretch can also help with inflammation of the Achilles tendon, the tendon at the back of your heel.
Arm Stretches
If your exercise routine includes your arms, don't forget to stretch them. Hold one arm straight out in front of you, then cross it over to the other side of your body, gently pulling with the other hand. This stretches your shoulder and upper arm. Another arm stretch involves lacing your fingers together and stretching your arms out in front of you; this stretch also helps improve upper-back flexibility.
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