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.
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