Many girls overlook stretching, but girls who want to stay active in sports should stretch every day. Stretching improves flexibility, allowing you to reach farther and kick higher. Studies prove that stretching can even prevent injury and keep you participating in your favorite activities longer. Make stretching an important part of your fitness routine.
Stretching Basics
Before you stretch, perform a five to 10-minute cardiovascular warmup, such as light jogging or marching in place, to get blood flowing to your muscles. Never stretch your muscles cold, which can lead to injury. The best place for stretching is at the end of a strenuous workout when your muscles are supple and pliable. When stretching, lean into the position until you feel a gentle pull in your muscle. Never stretch to the point that you feel pain. Hold a stretching position for 30 seconds, and repeat each stretch you perform three times.
What to Stretch
Daily stretching should include every major muscle group in your body. One good way to make sure you do not miss any muscles is to follow the same order every day. For example, stretch all of your muscles from head to toe. Perform multiple stretches for the most used muscle groups in your sport. If you play basketball, for instance, include extra stretches for your legs, like a calf stretch. With your hands on a wall, extend one leg behind you, pressing the heel of your back leg into the ground. Both toes should face the wall. Lean into the wall stretching the back of your calf. Finally, stretching increases the flow of blood to your muscles, so try using it to soothe muscles that are sore from increased training.
Upper Body Stretches
Keep your upper body limber with stretches for your arms, shoulders and chest. Stretching these muscle groups is especially important if you participate in sports that involve throwing a ball, swinging a bat or other upper body movements. One example of an upper body stretch is a triceps stretch. Stretch your triceps by extending one arm straight up to the ceiling. Bend your arm, pointing your fingers between your shoulder blades. With your other hand, gently pull on your elbow, stretching the back side of your upper arm. Also try a stretch for your shoulders. Stretching one straight arm across your body with your palm facing behind you, use your other arm to pull your arm closer to your body. Make sure to repeat both of these stretches on the other side.
Lower Body Stretches
The muscles of your hips, thighs and calves are used in almost every athletic activity and in daily life when you walk, climb stairs or even when you sit down in a chair. Keeping them flexible will help improve your athletic performance and assist you with your daily activities. Try stretching your hamstring muscles on the back of your thighs with this stretch. In a standing position, extend one straight leg out in front of you with only your heel on the ground. Bend the knee of your supporting leg slightly and place both hands on that thigh. Lean your chest toward your extended leg, feeling the stretch behind your thigh.
