Stretching Exercises
It is ideal to stretch after you have done a few minutes of aerobic activity, such as walking, biking, or marching in place. A warm muscle will stretch better, and is less likely to become injured. This is why it’s very important to do most of your static stretching after you exercise.
S.P. = Starting Position
Arm Circles
S.P. Standing up. Use both arms and slowly in an exaggerated manner, rotate both arms around and try to round shoulders then straighten out to stretch those muscles as well.
Chest Stretch
S.P. Standing up. After arms circles then try to bring hands towards each other behind you, feeling a gentle stretch through the shoulder area.
Hamstring Stretch
S.P. Standing up with one leg extended in front of the other with the heel of that foot down and the toes up. The other leg is slightly bent with arms on the hips. Gently lean forward at the waist keeping torso and head up. Hold each stretch 30 seconds to a minute. Then alternate to other leg.
Lunge Stretch.
S.P. Lunge position with the front lead leg bent (keep toes in line with knee) and have back leg in a straighter position, (still at a slight bend around knee). Keep hands on the hip and feel like you are pushing down slightly with hips. You should feel a gentle stretch through your hip flexors. Hold for 30-60 seconds then alternate to other side.
Calf Stretch
S.P. Back leg extended with heel flat on the floor. (Almost a lunge position.) Front leg is bent more. After you hold this position 30 to 60 seconds, then slightly bend the back leg while still keeping your heel flat on the floor. This will allow you to stretch the Solius muscle which is deep under belly of calf muscle.
S.P. You can also do this stretch by standing on the edge of a step and letting your heel drop down lower than toes.
Hip Stretch
S. P. Standing up tall, then lean slightly to one side without bending forward at the waist. Hold then alternate to the other side.
Low Back Stretch.
S.P. Lying on your back. Slowly bend one knee and pull it in towards chest. You can use your hands behind the knee to gently pull it back to body. Hold 30 to 60 seconds, then slightly let that same knee come a few inches across your body, but try to keep your back flat against the floor. This stretches the outside part of hips as well as low back. Then alternate and stretch with other knee closet to the chest.
Thigh (Quadracip) Stretch
S.P. Lying on one side. Keep your body in line while bringing the heel of the top leg toward your buttocks using your other hand to help bend the knee. Or you can
S.P. Standing. Stand on one leg and bend the other leg with the heel coming closer to your buttocks by holding heel of shoe or pants leg to help the bend.
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