Stretching is a way to condition your muscles before and after exercise. It can improve flexibility, keep joints moving properly, increase circulation and reduce stress. Stretching is most effective when done after a brief warm-up and by focusing on your major muscle groups. This includes muscles in your chest and abdomen, back, arms, shoulders, buttocks and legs.
Legs
Your major leg muscles include your calf, hamstring and quadriceps. Hold each leg stretch for 30 seconds and exercise both legs. You can stretch your calf muscle by lunging forward with one leg and pressing the heel of your back leg to the ground. Stretch your hamstring by bending forward to touch your toes while keeping your legs straight. An effective way to stretch your quadriceps is to bend one leg back, grab your ankle and pull your foot close to your buttocks. This stretch is done standing up while holding a wall for support or balancing without support.
Back
Your lower back muscles, also called erector spinae, are used for holding your posture, bending, lifting and everyday activities. Various poses to stretch these muscles include the "cat stretch," where you round your back upward while kneeling on your hands and knees. You also can lie on your back and pull one knee to your chest while keeping your other leg on the floor, or sit in a chair and bend forward between your legs so that your shoulders are in line with your knees.
Chest and Abdomen
The muscles in your chest and abdomen are used for posture, supporting your back and arm movement. Stretch the pectoral muscles in your chest by extending your arms so that they are in line with your shoulders and your palms are facing forward. The more you pull your arms back, the greater you will feel a stretch. Instead of stretching your abdomen, work on strengthening its muscles.
Arms and Shoulders
Perform arm and shoulder stretches to prevent stiffness and rotator cuff problems that stem from golf and racket sports. To stretch your shoulders, use one arm to pull the other vertically across your body and into your chest. Alternately, bend one arm over your head as if you need to scratch your back, then push on your bent elbow with your other hand.
Buttocks
There are a number of smaller muscles that form the main gluteus muscle that you use to walk, climb and stand. Stretch your gluteus by sitting in a chair and crossing one leg over your other leg's thigh. You will feel a stretch as you lean forward over your legs.
