When it's time to hit the sports field, the treadmill or an aerobics class, stretching should be a top priority. Stretching helps to increase flexibility, helps increase blood flow to your muscles and helps prevent injury, according to the Women's Heart Foundation. Avoid bouncing during stretches to avoid straining or over-stretching the muscle, according to Kids Health.
Shoulder Stretch
The shoulder stretch helps warm up the muscles surrounding the shoulder in preparation for activities and sports like baseball and football that require the frequent use of the arms. To do a standard shoulder stretch, bring your right arm across your chest. Place your left hand on your right elbow and pull it toward your left side until you feel a stretch in your right upper arm and shoulder. Hold this stretch for 10 to 15 seconds, then relax and repeat the stretch, this time for your left arm.
Back Stretch
If you're going to be changing directions quickly or bending your back in any way, you'll want to stretch out your back muscles. To do so, stand with your feet more than shoulder-width apart, with your hands on your hips. Slowly twist your torso to the left and right so you can feel a stretch throughout your back. Do 10 to 15 trunk rotations. Bend at the waist to the left, keeping your back straight. Hold for five seconds, then bend to the right and hold for another five seconds. Repeat the back stretches three or four times each as part of your stretching routine.
Groin Stretch
Activities and sports that involve running, jumping or lunging require you to use your groin muscles, located on the upper part of the inside of your thighs. To stretch out your groin, stand with your legs spread with and your hands on your hips for balance. Bend your right knee and lean your body to the right, keeping your left foot on the floor until you feel a stretch in your groin. Hold for 10 to 15 seconds, then relax and repeat for the right side. Do the stretch two or three times per leg.
Hamstring Stretch
The hamstrings are a major muscle group located on the back of your upper leg and are used to push off for running and jumping. To stretch your hamstrings, stand straight up with your feet close together. Cross your left foot over your right foot and bend over until you feel a stretch in your right hamstring. Hold for 10 to 15 seconds, then repeat for your left hamstring. Repeat two to three times per leg as part of your stretching routine.
