Though there is debate as to whether stretching before exercise prevents injuries, stretching still has benefits. It improves strength, stamina and flexibility and does not take long to perform. Stretching exercises should be executed slowly, precisely and gradually. The best stretches involve the major muscle groups to help your body become flexible, firm and toned.
Quadriceps
Stand with your back straight and your feet hip-width apart. Hold onto a stationary object if you need help balancing while doing this exercise. Bring one leg back and grasp hold of your ankle, lifting it towards your buttocks. Do not lean forward and do not let your knee move past your stance leg. Hold for 10 seconds and repeat with your other leg.
Hamstrings
Stand up straight with your feet together. Bend forward at the hip, keep your knees straight and hold your legs as low as possible. Pull your upper body into your legs as close as you can. If you are able, touch the floor with your palms or grab the backs of your ankles. Hold for 10 to 15 seconds.
Spine
Kneel on all fours with your knees and hips forming a right angle. Your legs should be hip-width apart and your arms shoulder-width apart. Have your arms positioned slightly ahead of your shoulders. Inhale and as you exhale and arch your back. Relax your head and neck, letting them hang down. Hold for five to 10 seconds.
Side Bend
Stand up straight with your feet hip-width apart. Raise one arm above your head and slowly lean over to the opposite side. Let your body hang naturally and use your other arm to brace against your hip. Hold for 10 to 30 seconds and repeat on the other side.
Calves
Near a wall, stand with one leg in front of the other. Lean against the wall with your hands and your arms straight. Your front leg should be bent and your back leg should be straight. Keep your back heel flat to the floor. Hold for 10 to 30 seconds and repeat with your other leg.
Neck Roll
Stand straight with your body relaxed. Let your shoulders drop naturally. Slowly drop your chin to your chest and turn your head towards one side, letting your ear touch your shoulder. Continue the rotation letting your head slowly drop back and roll to the other side. The rotation is complete when your chin touches your chest again.
Lunge
Stand up straight with your feet together. Take a large step forward, bending your front leg and keeping your back leg straight. Place your hands on the floor beside you for support. Now straighten your bent leg by leaning back and using your hands for support. Hold for 10 seconds and repeat using your other leg forward.
Shoulders
Stand up straight and cross one arm in front of your body. Using your other arm, place the stretched arm in the crux of your elbow and pull towards your body. Hod for 10 to 30 seconds and repeat this with the opposite arm.
Chest
Using either a doorway or a wall, bend the arm that is being stretched and place it against the doorway or wall. Step forward and move your body away from the arm being stretched. Hold for 10 to 30 seconds and repeat with your other arm.
Abdomen
Lay on the floor on your stomach. Put your hands on the floor by your shoulders and slowly lift your body off the floor. Keeping your hips on the floor, straighten your arms. Hold for 10 to 30 seconds.
References
- Hal Higdon: Five Fantastic Stretching Exercises from Debbie Pitchford
- Women Fitness: Top 10 Stretches to Work Your Way to Fitness
- Exercise Goals: Stretching Exercises -- Exercise Stretches for Flexibility and Safe Training
- Sports Injury Clinic: Stretching Exercises
- Health 24: The 12 Best Stretches
- Heart and Soul: Walk New York to L.A.: Best Stretches for Walkers and Runners
