The benefits of stretching include improved flexibility, increased range of motion and stress reduction. Yet still it is often overlooked, rushed through before a workout, done every once in awhile or not done at all. Give stretching the place of importance it deserves in your workout by not only stretching every time you work out, but devoting one entire workout per week to stretching your whole body.
Stretching Basics
Stretching should only be done when your muscles are warm and pliable. Start your full-body stretching workout with a five- to 10-minute cardiovascular warmup consisting of light jogging, marching in place or stair climbing. After you break a sweat, you may start stretching. When you stretch, hold a stretching position at the point that you feel a gentle pull in your muscle. Do not stretch so far that it hurts. Hold your stretches for 30 seconds each and repeat each stretch in this workout three times total. While you stretch, concentrate on your breathing. Inhale deeply, filling your lungs to capacity, and exhale completely, as if you were deflating all the air from a balloon.
Upper-body Stretches
Sit on the floor with your legs crossed. Stretch your neck by first dropping your chin toward your chest, and then lowering each ear to your shoulder for a total of three different stretches. Next, clasp your hands and extend your arms straight in front of your chest. Drop your head to look at your lap and round your upper back, feeling the stretch between your shoulder blades. Finally, clasp your hands behind your back, straightening your arms and lifting them up and away from your body. Lift your face to the ceiling in this stretch and feel your chest muscles opening up.
Torso Stretches
Still in a cross-legged, seated position, place your left palm on the floor by your rear. Lift your right arm up and overhead, stretching it over to the left side. After switching sides, do a twisting stretch. Sit up tall and turn to place your right hand on your left knee. Put your left hand on the floor behind you and look over your left shoulder. Repeat the stretch on the other side. For your final torso stretch, kneel with your hands under your shoulders and your knees under your hips. Pull your bellybutton up toward your spine, rounding your back and looking at your thighs. Next, drop your bellybutton down toward the floor, arching your back and lifting your face to the ceiling.
Lower-body Stretches
Move from your hands and knees to face down on the floor. Stretch your quadriceps by bending one knee and pulling that foot in toward your rear. Switch sides. Push back up to kneeling and sit back on your heels. Place your hands on the floor behind you and lean back slightly, stretching your shins. Next, roll over and sit with both legs stretched straight out in front of you. Relax your feet and reach for them, stretching your hamstrings. Finally, in the same position, flex your feet back toward your body. If you can reach your toes, pull on them gently, flexing your feet even more.
Corpse Pose
A relaxing way to end a full-body stretching workout is with yoga's corpse pose. Lie flat on your back with your legs straight and your arms alongside your thighs. Your feet should be about hip-width apart, and your toes should fall open with your arches pointed up to the ceiling. Relax your entire body; however, keep your abs pulled in so your lower back does not arch off the floor. Elongate your neck by gliding your shoulder blades down toward your hips. Your palms should face up to the ceiling. Lie in this position, breathing deeply and completely for at least two to three minutes.
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