Stretching is an exercise movement that increases flexibility to lower your risk of injury. You will also notice an improvement in joint movement that can make you more limber. Stretch your body once the muscles are warm after exercising, or walk for five to 10 minutes before stretching. Always breathe during your stretches to provide the optimal amount of oxygen to your muscles for best results. Consult your doctor before implementing any stretching regimen.
Hamstring
Stretch the hamstring muscles in your legs by sitting on a chair with another chair set in front of you, the National Institute on Aging suggests. Place one leg on the second chair, with your toes pointing to the ceiling. Keep your back straight and hold the stretch for 10 to 30 seconds. Lower your chest toward your legs if you do not feel the stretch. Perform three to five repetitions on each leg.
Hip
Stretch the hip and thigh by lying on your back with your knees bent. Bend your knees toward one side until you feel the stretch, the National Institute on Aging instructs. Keep your shoulders on the floor and knees touching during the movement. Hold the stretch for 10 to 30 seconds and return to the starting position. Repeat the stretch three to five times on each side.
Waist
Stretch your waist and torso by standing straight with your feet shoulder-width apart. Bend your waist to the right side while raising your left arm over your head. Keep the right arm straight at your side. Do not let the torso twist or your back arch while completing the stretch. Hold the stretch for 30 seconds and return to the starting position. Repeat three to five times on each side.
Calf
Stretch the calf muscle in your lower leg by standing with your body facing a sturdy wall. Lean forward to rest your palms flat on the wall, the Mayo Clinic instructs. Place the right foot forward with the knee bent. Lean into the wall until you feel a stretch in your calf muscle. Keep your back straight and hips forward during the stretch. Hold the stretch for 30 seconds and repeat on the left leg.
Shoulder
Stretch the shoulder by standing straight. Bring your right arm across your chest and hold the upper arm with your left hand. Hold the arm below the elbow if you cannot reach the upper arm. Do not hold or pull the elbow. Hold the stretch for 30 seconds and repeat with the left arm.
Neck
Stretch your neck by standing straight and looking forward. Bend your neck so your head tilts forward. Rotate your head toward the right, keeping your body relaxed during the movement. Use your hand to pull your head downward to create a comfortable stretch. Do not pull hard, as this could cause a neck strain, the Mayo Clinic warns. Hold the stretch for 30 seconds and repeat on the left side.
