Stretching the five major muscle groups of the body reduces sports injuries, increases nutrient and blood supplies to cartilage and muscles, reduces after-workout soreness and improves flexibility and posture. However, stretching should only be performed after three to five minutes of cardiovascular conditioning, such as walking in place. Remember to drink lots of fluids while performing stretches and to stop stretching if you experience any sharp muscle or joint pain.
Chest Stretch
Stand up straight with your back elongated and your weight evenly distributed on both of your feet. Place both of your hands on your lower back with your elbows pointed outward and your fingers pointed down. Move your elbows backwards as far as you can. Hold the stretch for five complete breaths. Relax and repeat the stretch five times.
Back Stretch
Lie down on your back on a towel or yoga mat. Slowly pull one knee to your chest, and use both hands to hold the knee perpendicular to the floor. Hold for three complete breaths. Switch legs and hold the other knee perpendicular to the floor. Hold for three complete breaths. Repeat the exercise four additional times. Bring both legs up to your chest and hold for three complete breaths. Repeat the exercise four additional times.
Shoulder and Arm Stretch
Stand up straight with your knees slightly bent, your feet hip-width apart and your toes pointed forward. Keep your shoulders level and bend your right arm inward, across your chest. Cup your right elbow with your left hand. Gently inhale through your nose and exhale through your mouth as you complete the stretch. Continue the stretch for nine additional complete breaths. Rest and repeat the stretch on your left arm.
Abdominal Stretch
Lie face down on the floor on a towel or yoga mat. Use your arms to raise the top half of your body off of the floor. Position your arms directly under your shoulders and press your palms into the floor. Press your pelvis into the mat and keep your head high above your shoulders. Inhale through your nose and exhale through your mouth. Hold the stretch for 10 breaths.
Leg and Buttock Stretch
Lie on your back on a yoga mat or towel. Bend both knees and place both feet on the yoga mat. Place your right foot into your left hand. Wrap your hand under your foot so that your fingers rest on the outside edge of your foot. Gently pull your foot to your left side and upwards toward your head, and lift the leg about 3 feet above your left breast. Inhale through your nose and exhale through your mouth. Hold the stretch for five complete breaths. Relax and repeat the exercise with your left foot.
