Fitness Gear 101's Printable Stretching Diagram

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 to your morning commute to work; a broken body is no good for your health. Here are some of my favorite stretches, print them off and take them to the gym.

Knee to Chest - (stretches the lower back, hamstrings and glutes)

• Lie on your back with your legs straight
• Bend your left knee and place your hands below your kneecap.

• 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.

Elastic Hamstrings - (stretches hamstrings and calves)

• Lying on your back, extend your right leg straight up in the air.
• Without bending your leg (but keeping it loose), grab your ankle (or thigh) and pull it in towards your chest.
• 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.

The Phoenix - (stretches the lower back, glutes and hip flexors)

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

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.
• To exaggerate the stretch point and flex your toes and fingers.
• Hold for 30 seconds.

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.
• 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.

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.
• Hold stretch for 10-seconds and repeat with left arm.

Backward Hand Clasp (stretches the biceps, shoulders and chest)

• Clasp both hands behind back with your palms together.
• Extend your arms and raise then up and away from body.
• Hold for 10-seconds.

Yoga Cat Stretch (stretches the spine and lower back)

• Kneel on a mat and place hands shoulder width apart.
• Round the spine to feel the stretch.
• Hold for 10-seconds.

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 you behind bending your knee so your leg forms a V
• Hold stretch for 10-seconds and repeat with left leg.

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.
• Push your left heal into the floor and jut the hips slightly forward.
• Hold for 10-second and repeat with other leg.

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.
• Sit back on the backs of your heels.
• Hold stretch for 10-seconds.