Stretching should be one of the most important parts of your workout. Your muscles are like rubber bands; they are made to expand and contract with your body's movement. But over time, with increased activity or inactivity, your muscles can become tightened and more brittle. Playing sports or even reaching for a glass on the top shelf could lead to a muscle tear, which could mean weeks or even months of recovery. Always be sure to warm up for a few minutes before stretching.
Hamstring Stretch
Your hamstring is located along the back of your thigh and is a frequent site of muscle tears and inflammation. To stretch this muscle, stand tall and cross one foot in front of the other. Keep both feet flat on the floor and bend forward at your hip creases -- the area where you pelvis meets your thigh -- rather than your waist. Keep the spine long and bend forward until just before your back starts to round. Hold in the position for 20 to 30 seconds and then slowly rise up. Switch the cross of your feet and stretch the other side. Perform this stretch twice on each side.
Hip Flexor Stretch
Your hip flexors are a group of muscles along the top of the front of your thigh. They are often injured during running, walking and sports like soccer. To stretch these muscles, stand two feet away from the seat of a chair and place the sole of your right foot on the edge of the seat. Bend your right knee and lean forward so that your feel a stretch along the front of your left thigh. Make sure that your right knee stays aligned over you right foot and doesn't go beyond it. Hold the stretch for 20 to 30 seconds and switch sides. Do this stretch twice on each side.
Calf Stretch
The calf muscle is located along the back of the leg below the knee. It is a common site of strain and inflammation, especially in runners. To stretch this muscle, stand facing a wall with your hands on the wall at about shoulder height. Step your right foot back two to three feet. It should be far enough from the wall that you can just keep your heel on the floor. Lean into the wall until you feel a stretch in the right calf muscle. Hold for 20 to 30 seconds and release. Switch sides. Perform this stretch two times on each side.
Chest Stretch
If you lift weights or do a lot of pushups, you have probably felt sore across your pectoral muscles, which are the muscles of the chest. They can become injured from heavy weightlifting, so it is a good idea to do this stretch before a workout. Stand in a doorway with your arms extended out to the side. Place the palm of each hand on the inside frame of the doorway and then step forward until you feel a stretch through your chest and armpits. Hold the stretch for 20 to 30 seconds. Repeat this stretch two times.
