Stretching is an important part of your exercise plan. Many people don't incorporate stretching exercises into their physical activity because this only tacks time onto a schedule that's already pressed, says the American Council on Exercise, or ACE. However, if you spend only five minutes improving your flexibility, you decrease your risk for muscle soreness and injury.
Stretching Importance
Flexibility training offers more benefits than keeping injury at bay. According to ACE, stretching exercises are mentally and physically relaxing, reducing your overall stress. Stretching also allows you greater range of motion, which keeps your joints in top shape. If better posture is your goal, stretching helps by keeping your muscles in alignment. Stretching before exercise relaxes your muscles and gets your body primed for intense activity.
When To Stretch
Experts are on the fence on when you should perform flexibility training. The downside to doing these exercises during your warm-up is that taking time to stretch lowers your heart rate just when you've got your body primed for more intense activity. ACE indicates that the best time to stretch is most likely after you stop exercising, during the course of your cool-down. Muscles that are already warm yield more easily, which is beneficial to your post workout recovery. Flexibility training should focus on both your upper and lower body.
Leg Stretches
Release tension in your quadriceps -- the muscles in the front of your thighs -- by stretching each foot back toward your buttocks while in a standing position, using one hand to pull each heel forward and the other to stabilize yourself against a wall. Next, stretch your calves by placing one foot in front of the other, slightly bending your knee. Lean forward against the wall, using your forearms as support; tilt your hips forward gently. A hamstring stretch can be accomplished in a sitting position. Straighten one leg and place the sole of the other leg on the outstretched leg as close to your groin as you can without feeling discomfort. Lean forward, as though trying to touch your toe. Repeat with the opposite leg.
Hips and Groin
For a more flexible hip area, put one foot forward and stretch the other one back, as though gearing up for a sprint. Rest the knee of your back leg onto the floor and slowly lower your hip forward and down. Another stretch and can facilitate flexibility in the hip and groin area, as well as the thighs, starts in seated position. Press the soles of your feet together as close to your groin area as you can. Using your arms to create resistance on your inner thigh, lower your head toward your knees.
Upper Body
To relax your upper body, lace your fingers together and press your palms upward, over your head. With your hands still over your head, stretch your triceps by slowly pulling each elbow behind your arm, as though touching your back. Finally, get the tension out of your shoulders by stretching each arm across your chest in the direction of the opposite shoulder.
Lower Back
To work the kinks out of your lower back, lie on the floor in supine position. Draw one leg toward your chest, keeping the other leg flush against the floor. Use your hands to press your knee toward you. After stretching, place the retracted leg back on the floor and repeat with the other leg.
Helpful Tips
Flexibility exercises are best performed at a leisurely pace. Sustain each stretch for between 10 and 30 seconds, advises the American Academy of Orthopaedic Surgeons, and remember to breathe into the stretch. Never "bounce" a stretch or try to strain your muscles into places they don't want to go -- stretching should never be painful. And finally, ACE reminds you to never stretch a muscle that hasn't been warmed up first. This can lead to injury.
