Incorporating stretching into your fitness training will not only improve your range of motion, it can help prevent injury, as well. Place stretching at the end of your workout, or make sure to do at least five to 10 minutes of cardio prior to a session devoted wholly to stretching. Hold all stretches for 30 to 60 seconds, breathing deeply throughout each stretch. Repeat each stretch two to three times. For maximum results, stretch all major muscle groups each day.
Foam Rolling
Use a foam roller prior to stretching in order to massage away soreness in trigger spots throughout your muscles and allow you to stretch more effectively. Lie on top of the foam roller with your sore muscle positioned over it. Roll over the foam roller, pausing and concentrating on any sore spots until all tension is released. Roll only over muscle tissue. Do not roll over bony areas. Always follow foam rolling with stretching.
Upper Body Stretches
In a standing position, clasp your hands in front of your chest, and extend your arms out in front of you with your palms facing away from you. Drop your head down to look at the ground, feeling the stretch between your shoulder blades. Next grab your hands behind your back, extending your arms until they are straight and then lifting them up away from your body. Finally, cross one arm across your body, grabbing hold of your forearm and hugging it into your body. Repeat on the other side.
Torso Stretches
Start by standing with your feet apart, and reach one arm up over your head, stretching your side. Repeat to the other side. Next, get down on your hands and knees. Round your back up, dropping your head to look at your thighs. Then arch your back, lifting your face to the ceiling. Transition back and forth between these two positions several times. Finally, lie on your back, and pull your knees in toward your chest. Lower your knees to one side, twisting your arms to the other. Repeat to the other side.
Lower Body Stretches
Lie on one side, pulling your top foot in toward your rear end, stretching the front of your thigh. Sit up, and stretch one foot out in front of you. Make sure your knee is pointing straight up to the ceiling. Lean forward, aiming your chest for your leg. This stretch will focus on the back of your thigh. Finally, grab a towel, and loop it around the ball of your foot. Pull your foot toward your body, feeling the stretch in your calf muscle. Repeat all of these stretches on both legs.
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