Stretching will help relax your muscles, prevent injury and prepare your body to exercise. Whether you're preparing for a workout at the gym or you're coming home from a run, stretch your muscles to help your body feel more relaxed. Stretch your legs and back before or after doing any type of strenuous exercise. Talk to your doctor before trying new stretches, especially if you have injuries or other health problems.
Middle Back Stretch
Stand up straight with both feet flat on the floor and your legs approximately shoulder-width apart. Place your right arm on top of your head and extend your left arm straight up in the air with your fingers pointing toward the ceiling. Make circular shapes with your left fingers as you swivel your the waist slowly, following the movement of your fingers. Continue until the back feels loose and relaxed.
Pilates Leg Stretch
Stretch your legs and tone your abdominal muscles with Pilates. Lie down on a yoga mat or towel on your back with your feet flat on the floor and your knees bent. Lift your butt off the floor and tuck your knees into your chest. Lift up your shoulders, neck and head off the floor as you touch your chin to your chest. Breathe in as you pull your left knee toward your chin as you put your left hand on the ankle of your left foot. Hold your left knee with your right hand. Straighten your right knee and lift your leg so it creates a 45-degree angle with the floor. Hold this position for one breath, then alternate your legs and arms, so your right leg is bent and your left leg is extended. Repeat 10 times on each side.
Squatting Back Stretch
Stand up with your back straight and your feet flat on the ground with your knees relaxed and your feet at about the width of your hips. Align your toes so they are pointing straight in front of you. Put one hand on each thigh, then straighten your back as you lean forward. Hold for one breath, then round your back by hunching your shoulders and engaging your abs. Hold the stretch for 30 seconds as you exhale through your mouth and inhale through your nose.
Thigh Stretch
Sit down on the ground with your legs straight out in front of you. Bend both knees and put your feet on the ground so your knees are pointing toward the ceiling and the insides of your feet are touching one another. Put one hand on each calf, below the knee. As you relax your legs, allow them to open as you press the balls of your feet against each other. Put your hands on your ankles as you curve your back, hunching your shoulders. Lower your torso down to your legs. Hold for 30 seconds as you inhale through the nose and exhale through the mouth. (Reference 4)
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