Full Body Stretching
Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower. (Reference: About.com:Exercise)
Chest and Shoulders
Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
Upper Back
Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Bicep
Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz). Rotate your thumbs down and back until they are pointing to the back wall. You should feel a stretch in your biceps.
Shoulders
Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.
Side Stretch
Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.
Tricep
Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.
Hip/Glute Stretch
Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.
Hamstring Stretch
Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.
Inner Thigh Stretch
Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
Kneeling Hamstring Stretch
From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs.
Piriformis Stretch
Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.
Knees to Chest
Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.
Knee to Chest
From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs.
Calf Stretch
On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.
Kneeling Calf Stretch
On hands and knees, bring the left foot in between the hands and gently press the knee forward while pressing the heel towards the floor.
Spine Twist
Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides.
Quad Stretch
Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.
Standing Quadriceps Stretch
Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides.
