Stretching – Does a body good!
Many people tend to put stretching on the back burner and it is often something that people forget to do at the end of a workout. If you know me, you know that stretching is NOT one of my favorite things to do. I seem to find time to do anything BUT stretch. However, I know that it is good for my body and so that is why I have made it a point to add stretching to the end of my workout sessions. The most important time to stretch is when you are finished with that hard, blood pumping, butt kicking workout.
Stretching can help alleviate back pain and sore muscles. Make the time today!
Basic Stretches:
Stretch all major muscle groups at least two to three times per week after a hard workout or cardio session. Stretch just to the point of a gentle tug. If you have back or joint pain….STOP! Try these basic stretching exercises.
| WRIST FLEXOR Extend your right arm in front of you, palm down, elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull your right palm toward you gently. Hold for 20 seconds; repeat three to five times with each arm. |
| WRIST EXTENSOR Extend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull the back of your right hand toward you gently. Hold for 20 seconds; repeat three to five times with each arm. |
| TRICEPS STRETCH Place your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 seconds; repeat three to five times with each arm. |
| ONE-ARM PECTORALIS STRETCH or Grab a Partner and have them pull both arms back with a slight push upward. Stand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your extended arm, until you feel a stretch. Hold for 20 seconds; repeat three to five times with each arm. |
| PIRIFORMIS STRETCH Lie on your back. Bend your left knee and lift it halfway to your chest. Grasp your knee with your right hand and pull it toward your right shoulder, keeping both buttocks against the floor. Hold for 20 seconds; repeat three to five times with each leg. |
| GROIN (ADDUCTORS) STRETCH Sitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 30-60 seconds or until muscles feel looser. |
| STANDING QUADRICEPS STRETCH Steady yourself with one hand. With the other, grab outside leg at the ankle, keeping body straight from knee to hip. Gently pull foot up and towards the buttocks until you feel a stretch along the front of thigh. Thigh should be pulled straight back and not drift to outside. Hold 20-30 seconds. For variation, grab opposite ankle (i.e., grab right ankle with left hand). Do two to three repetitions per leg. |
| CALF STRETCH Face a solid structure such as a wall with your right foot ahead of your left, toes straight ahead. Bend your right knee, press your hips forward, and lean into the wall. Keep both heels down, your left leg straight, and your right knee over your ankle. Hold for 20 seconds; repeat three to five times with each leg. |
| SUPINE LUMBAR ROTATION Lie on your back with your knees bent. Keeping your knees together and your shoulders against the floor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser. |
| KNEES TO CHEST Lie on your back. Bend your knees, and lift your feet off the floor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to five times. |
| CAT AND CAMEL Rest on your hands and knees. Round your back by contracting your abdominal muscles and tucking in your pelvis; hold for five seconds. Then allow your back to sag toward the floor as you lift your chest and head; hold for five seconds. Repeat the combination 10 times. |
| SHOULDER CIRCLES In a smooth, continuous motion, make a circle with your shoulders: Raise them up toward your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times. |
| ACHILLES STRETCH Face the wall with your right foot ahead of your left, toes straight ahead. Bend both knees, press your hips forward, and lean into the wall. Keep both heels down and both knees in line with your feet. Hold for 20 seconds; repeat three to five times with each leg. |
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