Stretching your muscles before and after a workout is important. Muscles that have been warmed up and stretched properly can help you strength train more effectively and reduce the risk of injury. You should also stretch your muscles after a rigorous workout to keep them from tightening up and causing soreness. There are a number of basic stretches you can perform in the locker room that don't require any equipment. Never stretch cold muscles. Warm up your muscles first with light aerobic activity.
Aerobic Activity
If you want to stretch before your workout, perform some light aerobic activity to warm up your muscles. Stretching cold muscles could result in injury. Simple aerobics, such as running in place or jumping rope, elevate your heart rate. The increase in blood flow to your muscles, which helps warm up muscle fibers and prepares them for stretching. As long as you have enough room is available in the locker room, you can perform some light aerobic activity for five minutes to get your muscles warmed up for stretching.
Toe Touches
Stand with feet together and bend at the hips, slowly rolling your upper body downward. Extend your arms and reach for your toes. If you are unable to touch your toes, grab a hold or you lower leg or ankle. Don't bounce in an effort to deepen the stretch. Go down as far as you can and hold for 20 to 30 seconds while breathing normally. Keep your head down and focus on the stretch in your hamstrings and calves. Come back up slowly and rest for 15 seconds, then repeat and attempt to reach down further than before.
Arms and Shoulders
Stand straight with feet shoulder-width apart. Raise your right arm to vertical in front of you and wrap it around your left shoulder. Your right hand should rest on your left shoulder blade. Take your left hand and place it on your right elbow for support. Lightly push the elbow backward with your left hand until you feel a gentle stretch in your right shoulder and upper arm. Hold for 20 to 30 seconds and breath normally. Release and switch sides, repeating the stretch with your left arm.
Quadriceps
Stand near a wall, and slightly bending at the knees. Curl your right leg backward and grab the top of your foot with your right hand. Balance yourself with your left hand against the wall. Gently pull on your foot with your right hand until you feel a stretch on the top of your right thigh. Keep your left leg slightly bent. Breathe normally and hold the stretch for 20 to 30 seconds. Release and switch legs.
Middle Back
Stand with feet shoulder-width apart and back straight. Rest your hands on your waist and slowly rotate your torso to the left. Keep your feet planted throughout this stretch. Rotate as far as you can and as long as it is comfortable. Hold for 10 to 15 seconds, then slowly rotate to the right as far as you can and repeat the stretch. Breathe deeply and continuously while stretching your middle back.
Calves
Face a wall, standing about 10 inches away. Press your hands against the wall at shoulder-height and take one large step backward with your right foot. Fully extend the leg backward and lower the heel into the ground until you feel a stretch in your right calf muscle. Keep your left leg bent and near the wall. Hold the stretch for 20 to 30 seconds, then switch legs. If you don't feel a deep enough stretch in this position, step back from the wall with both feet and lean against the wall at a steeper angle. Then step backward with one foot and repeat the stretch.
