In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says that stretching before, after and during strength training improves flexibility. Zim states that stretches loosen your muscles so you can use a full range of motion for weight-training exercises. In "Platinum Workout," author LL Cool J suggests stretching for five to 15 minutes during a workout to avoid straining or adding pressure to muscles.
Hamstring Stretch
Stretch your hamstrings a few times a week to prevent them from getting tight during training. Sit on the floor with your right leg extended in front of you and toes pointing up. Bend your left knee and place your left heel against your right thigh. Reach out carefully with your right arm to touch your right ankle or toe. Hold this position for about 30 seconds before returning to the starting position. Switch legs and repeat the move on your other side.
Hip Stretch
To stretch your waist, stand up straight with your feet shoulder-width apart and hands placed at your hips. Twist your torso to the left and then to the right. This is equal to one stretch. Repeat this stretch 20 to 25 times.
Upper Back Stretch
Stand a few feet away from a sturdy support such as a pole. Grasp it with both hands after leaning forward at the waist. Arch your back and hold this position for about 20 seconds to stretch the upper portion of your back. Repeat as many times as needed.
Groin Stretch
Sit on the floor with your knees bent with the soles of your feet touching. In the "Platinum Workout," this position is described as the "butterfly." Use your elbows to press your knees gently towards the ground until you feel a stretch spreading in your groin area. Hold this position for about 10 to 20 seconds. Repeat this move about five times, pushing our knees a little bit farther each time.
Chest Stretch
Stand several feet from a sturdy support and raise one arm so that it is parallel to the floor. While grasping the support, place one foot in front of the other and lean forward until you feel a stretch across your chest. Hold this position for at least 30 seconds. Repeat this move with your other arm.
References
- "The Abs Diet;" David Zinczenko; 2004
- "The 30-Minute Celebrity Makeover Miracle;" Steve Zim; 2008
- "Platinum Workout;" LL Cool J and David Honig; 2007
