The American College of Sports Medicine recommends stretching as part of a comprehensive exercise program for general health. These exercises increase flexibility in the involved musculotendinous units, which increases joint ranges of motion and may improve muscular function. Perform at least four stretches per muscle group two to three times each week. Avoid forcing any stretch too far, as doing so may cause an injury; stretches should not hurt to the point that you can't hold them for at least 10 seconds.
Groin Stretch
The groin stretch increases flexibility in the hip-adductor muscles that facilitate moving your legs toward the center of your body. Sit on the floor, with your legs extended forward and ankles flexed so your toes point upward, then spread your legs until you feel a gentle stretch through the inside of your thighs. Lean forward, sliding your hands along the floor between your legs, to deepen the stretch. Hold for 10 to 30 seconds once you've reached your desired level of tension.
Hamstring Stretch
The hamstrings, located on the backs of your thighs, contribute to hip extension and knee flexion ranges of motion. They are rarely stretched during typical daily activities, according to Susan Hall, author of "Basic Biomechanics," making the hamstring stretch particularly important for maintaining adequate flexibility and hip- and knee-joint ranges of motion. Start in the same position as the groin stretch, then bend and open your left knee, placing the bottom of your foot against the inside of your right knee. Flex your right ankle as much as possible, then lean forward, reaching toward your right foot with both hands. Stop when you feel a light stretch under your right thigh, then hold for 10 to 30 seconds. Repeat the exercise with your left leg extended and right leg bent.
Shoulder Stretch
This exercise stretches the muscles that flex your shoulders, moving your arms forward and upward in front of your body. These muscles include the anterior deltoid, biceps and pectoralis major. Sit upright, with your knees bent and feet flat on the floor, then lean backward slightly, and place your palms on the floor behind your back, with your fingers directed backward. Slide your hands farther back until you feel gentle tension through the front of your shoulders. Hold this position for 10 to 30 seconds.
Spine Twists
This stretch, which yoga practitioners call half lord of the fishes pose, increases flexibility in the muscles that surround your spine. It is a helpful stretch for athletes who perform rotational movements frequently, such as golfers and softball players. Sit with your legs bent and feet on the floor. Open your left leg and slide your foot toward your buttocks as far as possible. Step over your left leg with your right foot, placing it in front of, or outside, your knee. Twist to the right, placing your right hand on the floor behind your back and hugging your right knee with your left arm or placing your left elbow on the outside of your right knee if you're able to twist farther. Hold for 10 to 30 seconds, then repeat in the opposite direction.
References
- American College of Sports Medicine: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Fitness in Healthy Adults
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- Yoga Journal: Half Lord of the Fishes Pose
