If you are planning on participating in any kind of sport or cardio workout, it is a good idea to stretch all of the muscles in your body before beginning. Stretching can save you from injury, pain, soreness the next day, and even exhaustion.
To begin, make sure that you have warmed up your body somewhat. This can be done by jogging briefly, doing jumping jacks, riding a stationary bike for a few minutes, etc.
This will help to better circulate blood through your muscles and increase your body temperature, which prevents injury. Once your muscles are warm and active, you can begin stretching.
The right way to lengthen is in a slow and relaxed way. Do not bounce your muscles-this can cause you to pull the muscle you are trying to work.
Pull to the point of mild tension, but not to the point of pain. If you are stretching to the point of moderate discomfort, you can pull a muscle.
Hold your stretches for a minimum of fifteen seconds, without bouncing. Breathe slowly and naturally-often we automatically hold our breath while we stretch, but this will make your work less effective.
To begin, sit or stand with your arms hanging loosely at the sides of your body. Turn your head to one side, and then the other.
Hold for five second on each side, and repeat a few times. Then, tilt your head sideways, first one side then the other, and hold for a few seconds.
This will help to properly lengthen your neck, and relieve tension which naturally occurs. To work your shoulders and upper arm, stand straight and place your right hand on your left shoulder.
With your left hand, pull your right elbow across your chest towards your left shoulder, and hold for at least fifteen seconds. Pull until you feel a modest tension, but not to the point of pain.
Interlace your fingers, and turn your palms outward. Extend your arms in front of you at shoulder height. This will help to open up your middle back, while extending your arms, hands, fingers, and wrists.
To work on your triceps, keep your knees slightly flexed and stand or sit with your arms overhead. Hold your elbow with the hand of your opposite arm.
Pull your elbow gently behind your head, as you slowly lean to the side until you feel a mild stretch. Hold this for at least fifteen seconds, and repeat on the other side.
Since your back tends to be involved in every sport and exercise that you participate in, this area is particularly important to open up. Doing so will prevent injury that could have you laid up for days.
To begin, stand with your hands on your hips, and gently twist your torso at the waist until a stretch is felt. Hold for fifteen seconds, and repeat on the other side, while keeping the knees slightly flexed.
To work your ankles, stand while holding something for balance, such as a chair. Lift your right foot and rotate your foot and ankle eight to ten times clockwise, and then the same number of times counter clockwise.
Repeat this on the opposite side. These can also be done while sitting down.
To target your calves, stand a little way from the wall and lean on it with your forearms, while your head rests on your hands. Place your right foot in front of you, your left bent and your left leg straight behind you.
Slowly move your hips forward until you feel a stretch in the calf of your left leg. Keep your left heel flat, and your toes pointed straight ahead.
Hold for twenty seconds, and be sure not to bounce. Repeat on the other side, and be sure to breathe deeply.
To work your quadriceps, or front thighs, stand a little way from a wall, and place your left hand on the wall for support. Stand straight, and grasp the top of your left foot with your right hand.
Pull your heel toward your buttock, and hold for twenty seconds, then repeat on the other side. These stretches can help to protect you, warm you up, and help you reach your peak performance in whatever you do!
Author Resource:-
Jack R. Landry is a personal trainer and author of numerous articles relating to physical training and home exercise equipment. He has been helping others find a greater fitness level since the 80's.
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