The United States Army uses these listed stretches as an intricate part of the Physical Readiness Training program to prepare its soldiers for combat. Stretching is vital to any exercise program, because it can promote and increase flexibility, improve range of motion and also prevent your body from injury. You should perform stretches after a 10-minute warmup and after your workout is complete. Check with your health care professional to make sure these stretches are safe for you.
Overhead Arm Pull
This stretch increases the flexibility of your arms, shoulders and trunk muscles. Stand with your feet shoulder-width apart and your hands on your hips. raise your left arm over your head, and place your left hand behind your head. Raise your right hand and hold your left elbow, and pull it to the right while also leaning your body to the right. Return to the starting position, and perform the same stretch with your right arm.
Rear Lunge
This stretch increases the flexibility of your hip flexors and trunk muscles. Stand with your feet shoulder-width apart and hands on your hips. Take a large step back with your left leg, and touch the ball of your foot to the floor. Make sure your knee stays bent and does not touch the ground. Hold this position for 20 to 30 seconds. Return to the starting position, and perform the stretch with your right leg.
Extend and Flex
This stretch increases the flexibility of your hip flexors, abdominals, hamstrings and calves. Place your hands and toes on the floor with your body straight, as if in a pushup position but with your arms straight. Lower your hips to within an inch of the floor, keeping your upper back and neck straight. Hold this position for 20 to 30 seconds. Return to the starting position.
Bend your knees very slightly, and walk your hands back toward your legs. Straighten your knees, and try to touch the floor while keeping your heels on the floor. Hold this position for 20 to 30 seconds, and then return to the starting position.
ITB Stretch
This stretch is used to help prevent overuse injuries of your hips and knees. ITB stands for the iliotibial band -- the thick tissue that runs on the outside of your leg from hip to knee. Sit on the floor with your legs out in front of you and crossed at your ankles. Bring the leg that is on top toward your body as you bend that knee. Make sure you foot is placed next to the opposite leg's knee. Grab your bent knee, and hold it against your chest. Hold this position for 15 seconds and then switch sides.
