Stretching doesn't just feel good for your aching muscles. It also may help increase circulation and reduce stress, according to MayoClinic.com. Whether or not stretching before a workout will help prevent injury is still up for debate, but stretching may help improve joint flexibility, which in turn may help keep you from losing your balance. Consult a doctor before starting a new stretching routine.
Calf Stretch
To limber up before running, "Fitness" magazine recommends doing calf stretches in the article "Pre-Race Warm-Up Drills and Stretches." Sit down on the ground with your legs straight out in front of you and your back straight. Place a resistance band or towel around the sole of one foot and hold one end of the strap in your right hand and the other in your left. Flex your foot while you pull the band. Release, then repeat 10 times. Do the same on the other foot.
Standing Quadriceps Stretch
The Women's Heart Foundation website recommends performing stretching exercises like the quadricep stretch for five to seven minutes before an aerobic workout. Stand about a foot from a wall and place your left hand against it. Stand up straight, then grab the top of your right foot behind you with your left hand. Pull your heel against your butt, feeling the stretch in your quadriceps, for 20 seconds. Release, then repeat with the opposite foot.
Modified Quad Stretch
"Fitness" magazine recommends a modified stretch for the quadriceps if you are unable to perform the standing quadriceps stretch. Lie down on your right side with your left arm raised above your head and fully extended and your right knee bent behind you. Grab your right ankle with your right hand and push your ankle into your butt. Release, then grab your ankle and press again -- repeat one more time, then switch legs.
Calf Stretch
To stretch your calves and loosen the muscles in your hamstrings and ankles, perform the calf stretch. Stand up with your feet approximately shoulder-width apart, notes the Women's Heart Foundation. Bend your knees as far as you can without lifting your heels up off the floor. Hold the stretch for 30 seconds, but do not bounce your knees. Release. Repeat at the end of your workout.
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