Stretches before exercising are designed to increase your flexibility as well as help you reduce the risk of pulling a muscle while exercising. According to Mayo Clinic, it is important to warm up for five to 10 minutes before stretching. This is because stretching cold muscles can potentially result in an injury. In addition, it is important to stretch your muscles after exercise as well as before your exercise routine.
Middle Back Stretch
This stretch is designed to loosen up your middle back and increase blood circulation in your body. Stand up straight with your legs shoulder width apart and your hands on your hips. From this position, rotate your torso to the right, keeping both feet stationary until you feel a stretch in your low back. Hold the stretch for 10 to 15 seconds before returning to your original position. Repeat the exercise in the opposite direction before stopping.
Calf Stretch
This stretch is most effective when performed prior to any running or jogging exercise. Stand up in a staggered lunge, with your right leg out in front of your left leg. With your feet facing forward and your knees bent, place both of your hands on your hips. From this position, push your hips forward, shifting your weight onto your right calf. Hold this stretch for several seconds before releasing. Repeat with your left leg forward before finishing the exercise.
Quadriceps Stretch
This quadriceps stretch will help loosen up your thigh muscles as well as improve your range of motion. Stand in front of a wall with your legs shoulder width apart. Place your left hand on the wall for balance and grab your left foot with your hand. Pull your left leg back, bending at the knee until you feel a stretch in your quadricep. Hold for 10 to 20 seconds before slowly releasing the stretch. Repeat with your right leg.
Overall Stretch
This stretch is designed to stretch out your feet, ankles arms and hands. Lie down on your back with your arms extended over your head and your legs fully extended. From this position, reach your arms out as far as you can while simultaneously pushing your legs out and away from your body. Hold these stretches for five seconds before relaxing your body. Repeat this overall stretch as many times as you can before finishing completing the stretch.
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