Stretching is a vital to a health and wellness program. Types of stretching exercises include dynamic, ballistic, neuromuscular and static, according to the book "Rehabilitation Techniques in Sports Medicine" by William Prentince. Static stretching is the most common form of stretching, according to Prentince.
Gastrocnemius Stretch
Stand facing the wall. Place both of your hands onto the wall at chest height. Position your right leg back and your left leg forward -- it should look like a staggered stance. Keep both heels on the ground and lean forward toward the wall. A tolerable stretch on the back of the extended calf should be felt. Hold for 20 to 30 seconds, switch legs and repeat three to four times.
Pectoralis Stretch
Stand in the doorway with both of your elbows at 90 degrees. Position your lower body in a staggered stance, and lean forward until a stretch is felt in your chest and shoulder area. Hold stretch for 20 to 30 seconds and repeat three to four times.
Quadriceps Stretch
While standing, hold on to the edge of a chair. Grab your right ankle with your right hand and bring your leg toward your glutes. A tolerable stretch will be felt on the front part of your thigh. Hold the stretch for 20 to 30 seconds. Repeat on the left leg three to four times.
Triceps Stretch
While standing, bring your right arm overhead and try to bring your forearm as close to your upper-arm. Take your left hand and place it on top of your right elbow and slowly apply backwards pressure. A tolerable stretch is felt on the back of the arm. Hold stretch for 20 to 30 seconds, repeat on the left arm three to four times.
References
- "Rehabilitation Techniques in Sports Medicine"; William E. Prentince;1999
- "National Academy of Sports Medicine Essentials of Personal Fitness Training" Michael A. Clark, Scott C. Lucett, and Rodney J. Corn; 2010
