Stretching your muscles once they are warmed up enhances their elastic and plastic properties. This means your tissues are likely to become permanently elongated, increasing your range of motion and reducing your risk of sprains and strains. A warm-up increases blood flow to the working tissues and therefore increases the tissue temperature of your muscles, ligaments and tendons. If you are preparing for a cardiovascular session, do a quick stretch after an easy 10-minute warm-up. Once you have completed your aerobic or resistance training session, do a longer stretch to improve your flexibility.
Step 1
Stretch your body from the bottom up by first stretching your calves. Place the ball of your right foot or the base of your toes on the edge of a step or sidewalk or at the base of an exercise machine. Drop your right heel as far down as possible to stretch your right calf. Hold the stretch for eight seconds, then switch legs.
Step 2
Stand with both feet on the floor. Lift your left foot up, balancing on your slightly bent right leg. Grasp the toes of your left foot, pulling your left calf into your hamstrings to stretch your quadriceps; hold the stretch for eight seconds, then switch legs.
Step 3
Stand with both feet on the floor. Lift your left foot out, balancing on your slightly bent right leg. Place the heel of your left foot in front of you and sit back into a semi-squat position. Bring your trunk forward and reach for the toes of your left foot, stretching your hamstring at the back of your left thigh; hold the stretch for eight seconds, then switch sides.
Step 4
Place your feet slightly wider than your shoulders, bending your hips and knees slightly. Bend your arms by your side as if blocking a basketball player behind you. Twist from left to right, driving your elbows behind you to stretch your core; complete five twists on each side.
Step 5
Keep your feet slightly wider than your shoulders, with your hips and knees slightly bent. Draw your left arm across your chest. Grasp the back of your left arm with your right hand, increasing the stretch across the back of your left shoulder; hold the stretch for eight seconds, then switch sides.
Step 6
Interlace your fingers behind your back. Squeeze your shoulder blades together as you stick your chest out, stretching your pectoral muscles. Hold the stretch for eight seconds.
Step 7
Bend your head forward, and then interlace your fingers behind your head. Gently pull on your head to stretch your neck muscles; hold the stretch for five seconds. Lift your head back up and look to the left for three seconds, then look to the right for three seconds.
Step 8
Proceed to your workout.
Step 9
Perform the same series of stretches after your workouts, but hold each stretch for 10 to 30 seconds. Complete two to four repetitions of each stretch, enhancing the range of motion across your joints to improve your flexibility.
Tips and Warnings
- If you have very tight muscles or joints, place a heat pack on the area prior to your 10-minute warm-up, then stretch.
- Stretches lasting longer than eight seconds can diminish your performance in these activities: power or strength events; competitions; or training sessions such as powerlifting, sprints and high jumps. Save long stretches for after your session.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "ACSM's Health & Fitness Journal"; You Asked for It: Question Authority: Is Stretching Worthwhile; David Nieman; July-August 2008
- "Strength and Conditioning Journal"; Stretching: Acute and Chronic? The Potential Consequences; Mike Stone, et al.; December 2006
