Regular stretching can help reduce muscular soreness after workouts, reduce your risk of injury and can also help reduce stress. But despite its clear benefits, stretching often goes neglected as part of a well-rounded fitness program. Always warm up before stretching; try working stretching in at the end of your workouts, or at least after a hot shower so your muscles will be literally warmer and more pliable.
Quads/Hip Flexors
Your quadriceps, the large group of four muscles in the front of your thigh, extend your leg at the knee and also aid in flexing your hip. This standing stretch targets both your quadriceps and hip flexors. Hold onto a wall or sturdy object for support as you balance on your right foot. Grasp your left ankle in your left hand, gently pulling your foot toward your left buttock. If you can't reach your ankle, loop a towel around it and hold both ends of the towel. Gently press your hips forward until you feel a stretch in your left hip and down the front of your left leg. Repeat on the other side.
Hamstrings
Your hamstrings, the group of three muscles in the back of each thigh, are responsible for bending your knee and also help extend your hip. To stretch these muscles you must reverse both motions, flexing your hip and extending your leg. Lie face up on a weight bench, the floor or a bed with both knees bent. Extend one leg, as close to straight up as you can get it. Pull that leg gently toward you, keeping it straight, until you feel a stretch in your hamstrings. Keep both hips on the floor or bench or bed as you do this. Repeat on the other side.
Lower Back
Tight, inflexible hamstrings and lower back muscles tend to go hand-in-hand. You might feel a stretch in your lower back during some hamstring stretches, but you can also target your back muscles independently. One of the simplest and safest ways of stretching your lower back is to drape yourself stomach down over a stability ball. Or try the "dead bug" stretch: Lie flat on your back and bring both knees as close to your chest as possible, letting your feet stick straight up in the air like a dead bug. Pull gently on your legs to bring your knees closer until you feel a stretch in your lower back.
Chest
Spending a lot of time on the computer can encourage a forward slumped posture with loose upper back muscles and tight chest and shoulder muscles. Stretching your shoulder muscles out reduces discomfort and encourages better posture. Stand in a doorway and place one arm on the wall beside you, elbow at shoulder level and forearm pointing up. Turn slowly away from your raised arm until you feel a stretch in your chest. Repeat on the other side.
