Stretching should be an important part of your daily exercise routine. Stretching can increase flexibility and athletic performance and decrease your risk of athletic injury. In addition, improving your level of flexibility can help improve your range of motion not only during sports, but also during everyday activities, such as stair climbing, reaching over your head and lifting. Another benefit of stretching is that it feels good. MayoClinic.com says it's important to focus on all of your major muscle groups, which includes those in your legs, hips, lower back, shoulders, neck and arms.
Step 1
Start with a calf stretch. Stand about three feet from a wall, facing the wall. Place your hands on the wall, palms facing up. Your toes should be facing the wall and your legs about hip-width apart. Step your right foot forward, keeping your left foot planted firmly on the floor. Bend your right knee to a 90-degree angle with the floor. Lean slightly forward. Hold the stretch for 30 seconds and repeat on the left.
Step 2
Hold onto the edge of a chair and balance on your right leg to stretch your quadriceps, one of your largest thigh muscles. Bend your left knee, bringing the heel into your buttocks. Reach behind you with your left hand to grab your left foot. Pull the foot into your buttocks, holding the stretch for 30 seconds. Repeat on the opposite side.
Step 3
Stand with your feet together and step your right leg slightly ahead of your left to perform a basic hamstring stretch. Bend your left knee, place your hands on the knee and straighten your right leg by flexing your foot, keeping the heel firmly planted on the floor. Lean slightly forward. Hold the stretch for 30 seconds, then repeat on your left leg.
Step 4
Kneel on your right knee to stretch your hip flexors. Place a folded blanket or a towel under your knee for support and cushioning. Place your left foot firmly on the floor in front of you, bending the leg at the knee. Keep your left knee in line with your left foot. Place your right hand on your right hip and your left hand on the upper part of your left thigh. Lean slightly forward. Hold the stretch for 30 seconds, then repeat on the opposite leg.
Step 5
Lie on a yoga or exercise mat to stretch your lower back. Stretch your legs straight out on the floor and relax your arms by your sides. Bend your right knee in to your chest. Wrap your arms around the leg to pull it in closer to your chest. Keep your left leg straight. Hold the stretch for 30 seconds, then repeat on your left leg.
Step 6
Stand near a door frame to perform a simple chest stretch. Hold the door frame with your right hand, keeping your right arm straight and at shoulder-height. Turn your body away from the door frame, feeling the stretch in your armpit and chest. Repeat on the opposite arm.
Step 7
Reach your right arm across your body, bending the arm at the elbow and reaching your hand to your left shoulder blade. Use your left hand on your right elbow to increase the stretch. This provides a gentle stretch to your shoulder. Hold the stretch for 30 seconds, then repeat on the opposite side.
Step 8
Sit or stand with your head and neck in line with your spine to perform a basic neck stretch. Relax your shoulders and look forward. Inhale, and on the exhale, drop your right ear to your right shoulder. Inhale, return your head to center and repeat on the opposite side.
Step 9
Stretch your arms straight out in front of you. Turn your right palm up and press your right fingers down toward the floor with your left hand. Hold the stretch for a few breaths, then repeat on the opposite side.
Tips and Warnings
- Begin with a light warm-up, such as jogging in place or riding a stationary bike, for five to 10 minutes. According to MayoClinic.com, you can injure yourself if you stretch without warming up your muscles.
Things You'll Need
- Chair
