Stretching encourages flexibility and improves the health of your joints, and can help relieve stress and tension while improving circulation. Warm up for at least five minutes with moderate activity before stretching to protect against injury. A consistent daily stretching routine will encourage muscles that are more elastic and help you avoid injury during exercise.
Chest Stretch
Use a door frame or other sturdy object for this stretch. Stand straight and grasp the door frame with your right hand. Keep your arm almost straight and parallel with the floor. Turn your body away from the door frame so that your right arm goes behind you. Turn until you feel a stretch and hold for at least 10 seconds. Switch sides.
Back Stretch
Use the same door frame or sturdy object for this stretch that you used for the chest stretch. Stand facing the door frame and grasp it with both hands. Bend your knees and sit your hips back so that your arms are completely extended. Allow your back to round as you use your body weight to move away from the wall and deepen the stretch. Hold for at least 10 seconds.
Biceps Stretch
Extend your right arm out with your palm facing away from you and your fingers pointing toward the ground. Keep your arm perfectly straight. Use your left hand to gently pull your right fingers back toward you to stretch your forearm and biceps. Hold for at least 10 seconds, then switch sides
Triceps Stretch
Take your left arm up over your head. Bend your left elbow so that your forearm extends down the middle of your back, palm facing in. Now take your right hand on top of your left elbow and apply gentle downward pressure. Hold for at least 10 seconds, then switch sides.
Abdominal Stretch
Lie on the floor on your stomach. Place your hands palm down on the floor underneath your shoulders. Press your upper body off the ground so that your back curves. Keep your arms slightly bent or straighten them all the way, depending on your level of flexibility. Hold for at least 10 seconds.
Quadriceps Stretch
Get down on one knee. Begin to inch your front foot forward until you are in a lunge position. Keep your front foot directly under your front knee and continue to lunge forward, feeling a stretch in the front of your back thigh. Hold for at least 10 seconds, then switch sides.
Hamstrings Stretch
Lie on the floor on your back with both legs extended. Bend your right knee and pull it in toward your chest. Interlace your fingers around the top of your shin and pull your knee down toward your right shoulder. Hold for at least 10 seconds, then switch sides.
Calf Stretch
Stand with both feet on a step facing up the stairs. Hold on to a railing or other sturdy object for balance. Step your feet back so that your heels extend over the edge of the step. Let your ankles relax so that your heels drop down below the step and you feel a stretch in the calf muscle. Hold for at least 10 seconds.
