Stretching is needed at the beginning of exercise to prepare the muscle for the exercise it is about to take part in. These stretches will help prevent damage to the muscle, and help with your suppleness. Stretching after the workout helps straighten the muscle fibres, helps clear out any build up of by products from exercise and also makes you feel good.
The stretching program is as just as important as the exercise workout itself. These stretches are to be done before and after your workout,or even when you wake up and go to bed. Hold each stretch for around 10 seconds breathing freely. Ensure that you do not bounce the stretch, keep the limbs nice and still. Relax into the stretch until you feel a mild tension on the muscle,there should be no pain.
Reach - Ensure you keep your knees slightly bent to protect your lower back. Reach your hand up in to the air.
Triceps - Knees bent, gently pull arm down center of back. Feel the stretch on the back of your arm.
Upper Back - Knees bent, hands clasped, gently push hands away from body.
Lats - Feel the stretch as you gently pull the arm over.
Hip - Keep knees slightly bent.
Quadriceps - Keep the supporting knee slightly bent.If too hard,lie down on tummy and do the same.
Calfs - Keep both feet facing forwards, keeping feet still gently move forward.
Adductors - Sit on the floor, gently push your knees to the floor, no bouncing.
Glutes - Lie on back, gently pull knee towards you with other leg lying over pulled one.
Hamstrings - Pull the leg back gently, if leg starts to shake relax off a bit, keep leg still.
Last Modified : February 3rd, 2008 --