By adding a stretching routine to your daily workout, you will reap the benefits of increased circulation, a decreased level of tension in your muscles, a greater range of motion, less stiffness in your joints and better posture. There are a large number of stretches that you can choose from, depending on what parts of your body you want to work.
Calf Stretch
Find a wall or a sturdy object and stand about an arm's length away. Position your left foot behind your right foot. Bend your right leg forward using a slow, deliberate motion while ensuring that the heel of your left foot remains in contact with the floor and your left knee remains straight. Hold the position for 30 seconds. Make sure that your hips remain forward and your back remains straight. If you feel like you are not getting a deep enough stretch, try bending your left knee as you are bending your right leg. Switch legs and repeat.
Chest Stretch
Find a wall or a sturdy object and stand about an arm's length away. Position your left foot behind your right foot. Bend your right leg forward using a slow, deliberate motion while ensuring that the heel of your left foot remains in contact with the floor and your left knee remains straight. Hold the position for 30 seconds. Make sure that your hips remain forward and your back remains straight. If you feel like you are not getting a deep enough stretch, try bending your left knee as you are bending your right leg. Switch legs and repeat.
Hamstring Stretch
Lie flat on your back right inside of a door frame or next to the outer corner of a wall. Lift your right leg, bend your knee slightly and place the hell of your right foot up against the wall or door frame. Straighten your right leg slowly until you begin to feel your right thigh stretching. Hold the position for 30 seconds. Switch legs and repeat. If you need more stretching, position yourself closer to the wall.
Knee-to-Chest Stretch
Lie flat on your back and place your heels on the floor. Slowly pull your right leg up in the direction of your chest until you can feel your lower back begin to stretch. As you stretch your right leg, your left leg should be relaxed with your leg either extended or your knee bent slightly. Your knee should be brought in as close to your chest as possible without the stretch becoming painful. Hold for 30 seconds, switch legs and repeat.
References
- "Full-Body Flexibility"; Jay Blahnik; 2010
- "Can You Touch Your Toes"; Mariela Carter; 2010
- "Health & Fitness in Plain English"; Jolie Bookspan; 2002
