Stretching Exercises.

[Doug]

Stretching Exercises.

Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.
From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)
From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.
From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.
From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).
From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).
Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).
From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg

Calf stretch (rear of lower leg).
From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).
From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

[Ect0m0rph]

How about a good stretch for Hip Flexors?

[Doug]

Originally Posted by Ect0m0rph

How about a good stretch for Hip Flexors?

The list given above "basic" stretching exercises, stretches are normally performed on the "working muscles". The hip flexors are only involved when lifting the leg, they get plenty of stretches when performing lower ab work, as there is 640 muscles in the human body, it would take weeks to stretch every muscle......!!

Hip Flexor stretch.

Lunge forward with knee on padded mat. Position foot beyond forward knee. Place hands on knee.
Straighten hip of rear leg by pushing hips forward. Hold stretch. Repeat with opposite side.

[Ect0m0rph]

Just wondering!

[macca]

Can you stretch every day to increase flexibility or do your muscles need complete rest on your days off to rebuild. I can see you have advised to stretch muscles when they get sore after training but can this be done regularly to increase range of motion or will this slow muscle building results.

[Doug]

Originally Posted by macca

Can you stretch every day to increase flexibility or do your muscles need complete rest on your days off to rebuild. I can see you have advised to stretch muscles when they get sore after training but can this be done regularly to increase range of motion or will this slow muscle building results.

Flexability training is for suppleness and yes you can train this way to increase your flexability normally when you build a muscle the muscle can grow short, due to the technique some people use, one of the prime examples is with some people concentrating on building a big chest, what this leads to is tight chest muscles that then brings the shoulders forward, if you look in any gym you will see at least one person who walks around looking as if they are in a constant lat spread with the shoulders forward...and back rounded, lol, yoga is a good one for flexability,

[bucko91]

doug whts a really good stretch to gain more flexibility in you back ?? i can already do the crab n tha . and also whts the best move to gain more flexibilty in th shoulder

[bucko91]

can anyone answer me tha please?

[Doug]

Originally Posted by bucko91

doug whts a really good stretch to gain more flexibility in you back ?? i can already do the crab n tha . and also whts the best move to gain more flexibilty in th shoulder

The stretches are in my post above.....

[Odin]

You should always ALWAYS warm up before stretching. Something easy is 50 jumping jacks pretty much a full body warm up i fdone correctly. Just thought I would throw my 2 cents in for safety.