If you participate in a regular exercise program, it is important always to stretch. According to the American Council on Exercise, flexibility is needed to maintain range of motion in your joints and to reduce the risk of injury and muscle soreness. Hold each stretch for 15 to 30 seconds, while breathing normally. If you are stretching before your workout, take five to 10 minutes to warm up on a treadmill or by taking a jog.
Doorway Stretch
The doorway stretch focuses on your chest, biceps and anterior deltoid, which is in the front of your shoulder. To begin, stand in a doorway or at the end of a wall, and position yourself so you are perpendicular to the wall, facing it. Place your palm of your right hand on the wall slightly lower than your shoulder. Slight bend your elbow to get the full benefit of the stretch. Turn your body away from your right arm, and hold. Repeat the stretch with your left arm.
Overhead Stretch
The overhead stretch focuses on your triceps and your latissimus dorsi -- the muscle in your back. Stand with your feet shoulder-width apart, and keep your hips in a neutral position. Lift your right arm straight over your head, and bend at the elbow. Keep your forearm as close as possible to your upper arm, and hold your elbow with your left hand. Gently pull your elbow toward your left and hold the stretch. Repeat the stretch with your left arm.
Standing Stretch
The standing stretch focuses on your biceps and chest. Stand with your feet shoulder-width apart, and keep your hips in a neutral position. Bring both arms back behind your body, and clasp your hands together, keeping your palms facing each other. Straighten your arms and rotate them so that the inside of them and your palms face downward. Slowly raise your arms up and away from your body, and hold the stretch.
Standing Side Reach Stretch
The standing side reach focuses on your latissimus dorsi, teres major and obliques. Stand with your feet more than shoulder-width apart, keep your hips in a neutral position, and you don't lock your knees. Position your left arm on the side of your thigh, and put your right arm overhead. Lean and reach toward the left with your overhead arm, and hold. For a greater stretch, allow your right shoulder to lift toward the side of your head.
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