Total body flexibility involves stretching and moving multiple joints in their full range of motion rather than just stretching one muscle for a specific time. This prepares your body and mind for the upcoming workout or activity and improves muscle stimulation, according to physical therapist Chris Frederick, co-author of "Stretch to Win." When you perform total body flexibility, focus on your left and right sides of your body and the direction of movement rather than muscle groups.
Standing Deep Lunge and Twist
Step 1
Place your left foot on a chair, a stool or any sturdy platform that reaches to your knee or slightly higher. Push your hips forward until your ribs are touching your left thigh. Keep your right heel on the ground.
Step 2
Tighten your right buttock; you should feel a stretch in your right hip flexors and upper thigh. Turn your torso to your left without moving your hip or legs. Bring your right arm by your outer left leg as you maintain the deep lunge position. Turn both palms facing out.
Step 3
Hold the stretch for five to six deep breaths. Switch leg positions, and do another stretch for five to six deep breaths.
Anterior and Posterior Fascia Stretch
Step 1
Stand with your legs about shoulder-width apart with both feet pointing forward. Raise both arms above your head, and push your hip forward. Lean your body back slightly to stretch your chest, abdominals and the front of your hips.
Step 2
Exhale and bend forward to touch your toes. Hold the stretch for three deep breaths.
Step 3
Roll your body up slowly one vertebra at a time until you are standing upright. Repeat the movement pattern three to five times.
Lateral Flexion with Rotation
Step 1
Stand in the same position as the previous exercise. Raise your right arm above your head, and flex your torso to your left until you feel a stretch in your sides.
Step 2
Reach your left arm across your body while maintaining your lean. Rotate your torso but do not rotate your hip or legs. Hold the reach for one second, and return to the side lean position.
Step 3
Repeat the movement five to 10 times on each side.
Tips and Warnings
- If one side of your body feels tighter or weaker than the other side, perform one or two extra sets on that side, physical therapist Gray Cook suggests. Perform two sessions of total body flexibility workouts a day.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
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