How to Stretch

Staying in shape is essential to good health, but we want to make sure that you take a step forward, not backward. Working out without stretching is like taking a test without preparation - the results can't really be that good. Not only will your progress during the workout suffer because your muscles and joints are stiff, but you will also increase your chances of hurting yourself dramatically. Here are some stretching exercises you can do before your workout to help increase blood flow and soften up your joints.

All of the following stretches are meant to be done in a slow manner and fashion. That is the point of stretching. Avoid sudden movements, and if anything is to the point of painful, stop doing it.

Hold each of the stretches for about 5-10 seconds so that your muscle can slowly loosen up and relax.

Neck Stretching

The neck is one of the most fragile parts of the body, as it contains all bloodflow to the brain (and the spinal cord). Since it is so thin, this is usually one of the first body parts people injure during full body workouts.

1. Stand or Sit straight up.

2. Without bending your neck, look to your left.

3. Now look to your right.

4. Make sure you are turning as far as your head will permit without rotating your body.

5. Tilt your head to the side as if you were trying to touch your ear to your shoulder.

6. Repeat for the other side.

7. Push your chin to your chest, as if you were nodding.

8. Now look up to the sky.

9. Rotate your neck in a circle.

10. Repeat any of the above as desired.

Stretching arms and shoulders

1. Stand or sit up straight, and touch your right palm to your left shoulder.

2. Take your other hand and push up on the elbow, so you feel the rotator cuff joint being stretched.

3. Hold for 10 seconds.

4. Repeat for the other side.

1. Interlace your fingers and push your palms out so they are facing away from you.

2. Stretch your arms out and hold for 10 seconds.

3. Repeat.

1. Put your left arm above your head and bend it down (as if you were scratching something on your back).

2. Take your right arm and push down on your elbow, as opposed to pushing it up like in previous exercises.

3. Repeat for the other side.

Stretching your Back

1. Stand up straight with your legs spread slightly apart.

2. Turn to your side slowly until you feel your waist and back being stretched.

3. Repeat for the other side.

1. Sit on the floor with your left leg straight out in front of you.

2. Place your right food over your left leg, so that your foot should be touching the ground right outside of your left knee.

3. Bend your elbow and rest it on the right side of your right knee.

4. Plant your right palm on the ground behind you.

5. Turn your body to the right until you feel stretching.

6. Repeat for the other side.

1. Sit on the floor with your legs straight out in front of you.

2. Bend your left knee so that the bottom of your left foot should be touching the inner thigh of your right leg.

3. Slowly lean forward and stretch your arms as far as they can or until you feel the stretch (mainly in your lower back).

4. Repeat for the other side.

Stretching Legs (ankles, calves, thighs, groin)

1. Stand up.

2. Hold onto the wall or a table for balance.

3. Lift your right leg slightly off of the ground.

4. Rotate your angle in counter clockwise and clockwise fashion until you feel your ankle stretched out.

5. Repeat for the other side.

1. Get on the floor in pushup position.

2. Put your right foot over the back of your left ankle.

3. Stretch your calf muscle out (you should feel a stretch on the back of your lower leg).

4. Repeat for the other side.

1. Stand up straight.

2. Hold onto something for support.

3. Using your right hand, reach behind you and pull you left foot up to your glute.

4. You should feel a stretch on the front of your thigh.

5. Repeat for other side.

1. Stand up straight.

2. Keeping your feet slightly apart, squat down on the ground (do this slowly so as to avoid injury).

3. Push yourself back up.

4. Repeat.

1. Stand up with feet shoulder width apart.

2. Bend right knee slightly as you move your left hip towards your right knee.

3. Repeat on the other side.

Well, there you have it. These are just some exercises you can do to keep your muscles relaxed and soft for whatever workout it is you are about to do. I hope it is challenging and fun.

Here are some other sites you can visit if you want to learn more:

www.cmcrossroads.com

www.howtostretch.com