Once you have placed the weights down after you final set of reps, think twice before darting out of the gym. Taking the time to stretch your entire body comes with multiple benefits. According to the American Council on Exercise, stretching prevents post-workout soreness, promotes better circulation and even contributes to decreased lower back pain. Even though you are not performing high-impact activity, you still need to use proper form for the best results.
Chest Stretch
A chest stretch targets the large pectoral muscles. Stand inside an open doorway with your right arm bent 90 degrees and placed flat against the door jamb. Slowly lean forward until you feel a good stretch in your chest and hold for 20 to 30 seconds. Release the stretch and switch sides.
Shoulder Stretch
A shoulder stretch targets the deltoids on the sides of the shoulders and rotator cuffs near the shoulder joint. Stand with your feet about shoulder-width apart and move your right arm across the front of your body. As you do this, hook your right elbow with the inside of your left arm with your elbow bent. Steadily pull your arm in until you feel a good stretch on your right shoulder. Hold for 20 to 30 seconds, slowly release and switch sides.
Cobra Pose
The cobra pose is a yoga exercise that stretches the upper back from a face-down position. Lie on your stomach with your legs together, top of your feet flat on the floor and hands placed about shoulder-width apart on the floor. Keeping your thighs and hips pressed against the floor, push your chest up until your arms are fully extended. As you do this pull your shoulder blades inward and look up at an angle. Hold for 20 to 30 seconds and slowly release.
Triceps
The triceps run along the back side of the upper arms. A triceps stretch can be performed from a standing or seated position. Extend your right arm above your head, then bend your elbow to move your hand behind your head. Carefully place your left hand on your right elbow and pull your arm inward. Once you feel a good stretch in your triceps, hold for 20 to 30 seconds. Slowly release and switch sides.
Biceps
The biceps sit on the front of the upper arms, and you can stretch them with the aid of a wall. Stand with your back to the wall, carefully raise your arms horizontally behind your body and place your hands flat on the wall with your fingers pointing up. Slowly bend your knees and hips as you move your body toward the wall and lean forward slightly. Hold for 20 to 30 seconds and slowly release.
Forward Bend
A standing forward bend stretches the glutes, hamstrings and lower back at the same time. Begin with your feet close together and arms resting at your sides. Keeping your back and legs straight, bend forward at the hips and reach down as far as possible with your hands. The goal is to touch your feet or the floor but only go as far as possible without breaking form. Hold for 20 to 30 seconds and slowly release.
Quadriceps Stretch
The quadriceps sit on the front of the thighs, and you can stretch them from a standing position. While placing your left hand on a wall for balance, lift your right leg behind your body, bend your knee and grasp your foot with your right hand. Steadily pull up until you feel a good stretch in your quad and hold for 20 to 30 seconds. Slowly release the stretch and switch sides.
Calf Stretch
The calves run from the knees to the heels on the back side of the legs. A step stretch targets these muscles. Position the balls of your feet on the step and let your ankles hang over the edge. Keeping your legs straight, lower your heels down as far as possible and hold for 20 to 30 seconds.
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