Total Body Stretch
Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.
| Exercise | Instructions | Example |
|---|---|---|
| Standing Quadriceps Stretch | Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides |  |
| Chest and Shoulders | Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. |  |
| Chest | Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left. You should feel a nice stretch all through your chest. Switch sides |  |
| Upper Back | Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back. |  |
| Biceps | Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz). Rotate your thumbs down and back until they are pointing to the back wall. You should feel a stretch in your biceps. |  |
| Shoulders | Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides. |  |
| Side Stretch | Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat. |  |
| Triceps | Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat. |  |
