Stretching is done in conjunction with exercising, with the purpose of reversing some of the muscle contraction that happens after a workout. Stretching has the greatest effects when done after every workout. Most Army physical training sessions and plans include thorough stretching routines along with the workout.
Arm and Shoulder
Reach one arm across the the opposite side of the chest. With the other arm free, grab onto the arm slightly behind the elbow and pull the arm closer into the chest. Hold the arm in place for 15 to 20 seconds and release. Switch arms and repeat. This stretches out the shoulders, which can get tense after upper-body workouts.
Calf and Achilles
Place one foot 2 to 3 feet in front of the other. Shift your body weight to the leg that is now behind you. This will stretch the calf muscle. Hold for 15 to 20 seconds. Bend the rear knee slightly to stretch your heel. Hold for 15 to 20 seconds, switch leg positions and repeat. These stretches work the calves and Achilles tendons.
Thigh
Bend one of your knees and grab the ankle of the same foot while standing. Balance yourself on a stationary object, if necessary. Pull your ankle back and up toward your butt to stretch the thigh. Hold for 15 to 20 seconds, release and repeat with the other leg.
Hamstring
While standing, bend forward while keeping your legs straight and touch your toes. Bend your knees slightly, but keep your back straight. Hold this position for 15 to 20 seconds. This should stretch out the back of your legs. You also can find an object or platform at waist-level height or slightly higher. Place one foot on the object, raising your leg with it. Lean in toward your leg, holding the bottom of your foot. Hold this pose for 15 to 20 seconds, switch legs and repeat.
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