When stretching, it's a good idea to make sure that the muscles are warmed up first. Ten to fifteen minutes of cardiovascular activity before stretching is recommended. Remember not to bounce when stretching. Instead, hold the stretch for 10-30 seconds. You should feel the pull in the center of the muscle, not at the joints. Avoid "ballistic" or bouncing while stretching, movement should be slow and relaxed.
Try these basic stretches aimed at targeting the major muscle groups:
Try these basic stretches aimed at targeting the major muscle groups:
Lower Back
1) Position: Lying on back
Hands behind thighs
Pull knees into chest
Bring knees in while pressing back down
2) Position: On all fours
Arch back (letter "C" position) and hold
Relax back and repeat
Upper Back
Position: Standing
Arms and hands extended at shoulder height
Bring hands together and round through the upper back
Neck
Position: Standing
1) Gently tilt head to one side
Ear to shoulder
Slowly roll forward and to the other side
2) Turn head in one direction and hold at the point of tension
Slowly repeat to the other side
Shoulder
Position: Standing
Bring forearm across body
Chest
Position: Standing
1) Placing hands on back of hips
Open up through the chest
2) Interlace fingers behind back
Slowly lift arms up
Triceps
Position: Standing
Bend at elbow with arm overhead
Gently pull arm down
Biceps
Position: Standing
Extend arms out to sides at shoulder level
Thumbs up
Turn thumbs down and hold
Quadriceps
Position: Standing
"Flamingo" stretch in standing position
Grasp one leg above the ankles
Pull leg up and back
Hamstring
Position: Sitting
Inverted hurdlers stretch
Press chest to thigh
Groin
Position: Sitting in "butterfly" position
Heels together
Press knees to the floor
Calves
Position: Standing
Runner's stance
Back leg is straight, slight bend to knee
Press hips forward
Plantar Fascia
Use a tennis or golf ball
Roll foot over ball
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