Stretching is an effective way to end a workout and to improve flexibility and blood flow to your muscles. Increased blood flow can help bring nutrients and oxygen to your muscles, help remove lactic acid and speed up recovery. According to MayoClinic.com, stretching can improve your flexibility, improve your athletic performance and decrease your risk of athletic injuries.
Warm-up and Stretching
You do not want to stretch cold muscles because this can lead to an injury, according to MayoClinic.com. Warm your muscles by walking, jogging or biking for a few minutes or stretch after your regular workout. During your stretch, do not aim for pain but rather the feeling of tension. Ease up your stretch if you feel any pain. Maintain a stretch for 30 seconds and repeat if desired.
Shoulder Stretches
Stretch your anterior deltoids by doing a front shoulder stretch. Stand next to a wall or a doorway and position your palm on the wall. Turn your body away from your arm until you feel the stretch. Repeat with the other arm. Stretch your lateral deltoid or posterior deltoid with a crossover stretch. According to MayoClinic.com, this can help prevent rotator cuff problems. Cross your right arm across your chest for lateral deltoid stretch and across your neck for posterior deltoid stretch. Press your right arm toward your body with your left arm until you feel a stretch on your shoulder. Hold it for 30 seconds and then switch arms.
Chest Stretches
Stretch your chest muscles with a lying shoulder girdle stretch. Lie on your back, with your knees bent and feet on the floor. Place your arms against the floor and bend your elbows so your arms form a 90-degree ankle. Push your arms against the floor and hold the stretch. You can increase the stretch by moving your arms upward. You can also stretch your chest with a behind-the-head stretch. Stand straight and place your hands behind your head. Pull your elbows backward and hold the stretch.
Back Stretches
Stretch the muscles on your back to improve your overall posture and flexibility. Do a general back stretch using a fixed bar for support. Stand in front of a stationary bar and grasp it with both hands at waist high. Bend backward with your hips and butt while holding the bar until you feel the stretch on your back. Do a bent-over stretch to target your latissimus dorsi, teres major and erector spinae muscles. Kneel on the floor and lower your torso forward. Extend your arms in front of you as far as you can on the floor and sit backward onto your legs until you feel the stretch.
Member Comments