According to the Mayo Clinic, stretching improves flexibility, improves range of motion in your joints, improves circulation and can relieve stress. It is also possible that stretching can prevent many sports injuries. You should always perform stretches after your muscles have had a chance to warm up. This will help maximize your results and can prevent injuries that occur when stretching cold muscles.
Anterior Shoulder Stretch
This stretch will stretch the front part of your shoulders and the chest muscles. Stand upright with your back straight. Clasp your hands behind your back and slowly lift your hands away from your back and toward the ceiling. Hold the stretch for 15 to 20 seconds and then slowly lower your hands.
Triceps Stretch
The triceps stretch is an effective way to properly stretch your triceps muscles. Place one hand on your upper back with your elbow bent and pointed toward the ceiling. Pull your elbow toward your head with your free hand. Hold the stretch for 15 to 20 seconds then repeat with your other arm.
Lower Back Stretch
Many people carry tension in their lower back. Stretching this area can greatly relieve pain from muscle tension. Lie on your back on the floor. Bring your knees up to your chest. Use your hands to gently pull your knees farther into your chest. Hold this stretch for 15 to 20 seconds and gently release the pressure.
Long Adductor Stretch
The long adductor stretch helps with flexibility in your hips. Sit on the floor with your legs as far apart as possible. Keep your knees and back straight as you lean forward from the hips as far as you can. Hold this pose for 15 to 20 seconds. Return to your starting position.
Sitting Hamstring Stretch
Your hamstrings are often the most taut muscle group and can contribute to lower back pain, according to Sportsinjuryclinic.net. To stretch your hamstrings, sit on the floor with your legs straight. Keep your knees locked and your back straight as you lean forward at the hips. Grasp your lower legs or ankles and gently pull yourself down to get a good stretch. Hold the pose for 15 to 20 seconds. Slowly release the tension and return to an upright position.
