The stretches below are a good basic routine for most workouts, and will help you gain flexibility and prevent injury in your exercises. Flexibility is a vital part of a successful fitness routine.
Make sure that you perform these movements after a short warm-up, and in such a manner where it’s gentle and not painful.
Try not to bounce or overly strain or push yourself.
These exercises may be uncomfortable, at first, but if they are causing pain - ease up.
The chest stretch is often called the swimmers stretch as it works the anterior and shoulder muscles. In a seated position, clasp your hands together behind your back with your thumbs down, extend your arms behind you and slowly and gently pull your arms upward.
The shoulder stretch, as the name implies stretches your posterior shoulder muscles. In a standing position, bring the first arm across your chest while using your second arm to pull it towards your chest. You should feel this stretching your shoulder muscles. After 15-30 seconds of stretching your first shoulder, switch arms.
The triceps stretch is also done in the standing position. Bring your first arm up and place the palm of your hand down the center of your back with your elbow in the air. Place your other hand on your elbow and gently hold in place as you stretch your first arm. After 15-30 seconds, switch arms.
The back stretch done by slowly and gently pulling your knees into your chest while lying on the ground. Once in the ball or fetal position, hold for approximately 30 seconds. This stretch can really aid in lower back pain, muscle spasms, and reduce injuries from exercising tight muscles.
The ab stretch is done by lying face down (prone) on the floor and gently and slowly pressing your torso up in the air by extending your arms. Hold this position for 15-30 seconds. This stretch works on your abdominal muscles.
The groin or “side” stretch is done in the standing position with your hands on your hips. Lean to your first side and bend this knee while keeping the other leg straight. Both feet should be pointing forward.
The quadriceps can be stretched in a few different ways, but all of them have the same movement. By pulling the heel of your foot slowly and gently towards your buttocks, the quads get a good stretch. If you’re doing this stretch in the standing position, be sure to have a chair, wall, table or buddy close by to avoid the one-legged-balance hop ;-).
The hamstring stretch is done while lying on your back and gently pulling your knee towards your chest and keeping your foot up in the air. The leg that’s being stretched should only be partially bent.
The calf stretch can be done by using a curb, set of stairs or another elevated platform. Place the leg to be stretched in the rear with the toes on the platform and the other leg forward. Keep the stretched leg straight and hold for 15-30 seconds before switching legs.
The shin stretch is done by first staring in the kneeling position and slowly sitting back on your heels and placing your hands behind you. Don’t force this stretch. If you feel any pain ease up on the stretch. Hold this position for 15-30 seconds to stretch your shin tendons, muscles, and quadriceps.
The IT band stretch stretches your Ilitoral band and can be combined with a hip flexor stretch, as follows: Sitting on the ground, with both legs out before you, gently pull your shin towards your chest. Hold this for 15-30 seconds, then plant your foot across your leg (as pictured). Twist your trunk and place your opposite elbow on your bent knee. The first part of the stretch works on your hip extensors, while the later part stretches your IT band and back. Do both stretches and then switch legs.
Please don’t force the above movements or try to compete. Over time, you’ll definitely see a difference in your flexibility.