Stretching

S-T-R-E-T-C-H! It feels Great!

If you're a veteran to the workout scene then you probably make a point of stretching before and after your workouts especially if you've ever been left with painfully stiff muscles the next day. I learned my lesson after performing 3 eager sets of stiff-legged deadlifts for the first time. Man, did I look silly trying to get out of my car after my 1-hour commute the following morning.

However, have you ever stopped to think about the benefits of stretching before and after your workouts and even before you get out of bed?

Stretching increases the circulation of blood and oxygen to the muscles. It also releases any pent-up tension and it greatly improves your flexibility so you can perform better and with great ease. I like to compare stretching to warming up my car before I drive it. Stretching works the same way. It warms up your muscles by greatly decreasing the chances of strain, stress and injury on your cold muscles. Like a broken car is no good for your morning commute to work, a broken body is no good for your health.

Here are some of my favorite stretches. I do them whenever I can first thing in the morning and before and after workouts:

Knee to Chest

(stretches the lower back, hamstrings and glutes)

Lie on your back with your legs straight (Figure 01).
Bend your left knee and place your hands below your kneecap (Figure 02).
Pull your left knee into your chest until you feel a good stretch.
Hold for 10 seconds then release and repeat with your right knee (Figure 01).

Figure 01

Figure 02

Elastic Hamstrings

(stretches hamstrings and calves)

Lying on your back, extend your right leg straight up in the air (Figure 03).
Without bending your leg (but keeping it loose), grab your ankle (or thigh) and pull it in towards your chest (Figure 04).
If you're not flexible, loop a towel around the arch of your right foot and hold both ends, pulling your leg toward your chest.
Hold for 10 seconds, then release the right leg and repeat with the left (Figure 03).

Figure 03

Figure 04

The Phoenix

(stretches the lower back, glutes and hip flexors)

Lie on your stomach and place your hands parallel to your chest (Figure 05).
Gently press against the exercise mat to lift your chest up; while keeping your hips down. Extend your arms (but keep your elbows loose) (Figure 06).
Arch your head and neck back looking up at the ceiling (Figure 05).
Hold for 10 seconds and release.

Figure 05

Figure 06

Post Abdominal Pain Relief

(stretches the abs, pelvis to the entire body)

Lie flat on your back with your legs outstretched.
Raise your arms above your head.
Stretch your arms and legs out further in opposite directions to stretch your trunk (Figure 7).
To exaggerate the stretch point and flex your toes and fingers.
Hold for 30 seconds.

Figure 07

Doorway Shoulder Stretch

(stretches your shoulders and chest)

Stand in doorway with your right side parallel to the wall.
Grasp the surface of the doorframe with your right palm slightly lower than shoulder-height (Figure 08).
Step away from the doorframe so that your arm is fully extended.
Twist the body in the opposite direction of your arm to feel the stretch in your shoulder.
Hold stretch for 10 second and repeat with left arm.

Figure 08

Ah-Good Triceps Stretch

(stretches the triceps and biceps)

Place your right hand as close as possible to the back of your left shoulder.
Grasp elbow overhead with the left hand and pull it back and toward head (Figure 09).
Hold stretch for 10-seconds and repeat with left arm.

Figure 09

Backward Hand Clasp

(stretches the biceps, shoulders and chest)

Clasp both hands behind back with your palms together (Figure 10).
Extend your arms and raise then up and away from body (Figure 11).
Hold for 10 seconds.

Figure 10

Figure 11

Yoga Cat Stretch

(stretches the spine and lower back)

Kneel on a mat and place hands shoulder-width apart (Figure 12).
Round the spine to feel the stretch (Figure 13).
Hold for 10 seconds.

Figure 12

Figure 13

Quad V

(stretches the quadriceps)

Stand facing a wall.
Place your left hand on the wall for support.
Grab the front of your right ankle with your right hand
Pull your foot up towards your behind, bending your knee so your leg forms a "V" (Figure 14).
Hold stretch for 10 seconds and repeat with left leg.

Figure 14

Wall Lunge

(stretches the calves)

Lean against a wall with hands shoulder-length apart and your arms extended.
Lunge forward with the right leg, while extending the left leg back (Figure 15).
Push your left heel into the floor and jut the hips slightly forward.
Hold for 10 second and repeat with other leg.

Figure 15

Yoga Child Pose

(stretches the back, lats, spine and shins)

Kneel on a mat and place forearms on floor with your arms extended out in front of you (Figure 16).
Sit back on the backs of your heels (Figure 17).
Hold stretch for 10 seconds.