Stretching Workout
Stretches - An Important Exercise Routine
Stretches are a very under-estimated form
of light fitness training. Yet they have enormous benefits such as better
flexibility, posture, coordination and balance. Indeed, much of yoga is
based upon stretching-type exercises.
Warm-Ups and Cool-Downs
All fitness workouts should begin and end
with light exercises. These periods, known as warm-ups and cool-downs
are an important part of any exercise routine. Why? Because doing light
exercises before your workout helps warm up the muscles and joints and
so reduces the risk of strains. Stretching is an important part of warming-up,
although you should only stretch muscles that have been warmed up with
a few low-intensity exercises. See Warm-Up
Exercises. After exercising, stretches help to extend the worked muscles
(to avoid bulking), reduce muscle soreness and gradually lower heart rate.
How to Begin Your Stretches
Work through your whole body stretching
each muscle. Most stretches should be held for between 10 and 30 seconds
and, where appropriate, repeated several times on each side.
Full Body Stretch
Begin with a full body stretch. Stand with
your feet apart, knees slightly bent and arms raised above your head.
Reach up with your arms and stretch your whole body. Continue this by
leaning to each side to stretch the oblique muscles, the upper arms and
back.
Stretching Your Neck and Torso
Make a wide circle with your neck. Repeat
several times. Then pivot at the waist and make a circular motion with
your torso, without leaning backwards. Repeat several times. Then holding
your elbows out, and keeping your hips in a fixed position, swing your
upper body gently to the left, turning your head as you turn until you
can see behind you. Repeat this several times on each side.
Stretching Gluteal or Butt Muscles
A variation of stretching exercises can
be done to stretch the gluteal (buttocks) muscles. These include lying
on your side and pulling your knee towards your torso, or lunges which
also stretch the hip and inner thigh muscles.
Stretching Hamstring and Quads
Hamstring stretches, for the back of the
thighs, can be done standing or seated on the floor. The foot should be
flexed for maximum benefit. Hamstring stretcing will also stretch the
calf muscles.
Quadricep stretches, to extend the front
thigh muscles, are done by lifting one foot behind you, grasping your
toes and pulling up the foot towards the buttocks.
Back Muscle Stretches
Stretching the back muscles to prevent back
injuries during a workout, is especially important. Back stretches include
a range of muscles such as the latissimus dorsi (the largest back muscle),
the trapezius which runs along the upper back and neck area and the rear
deltoids. Before you begin your workout, pay special attention to the
lower back muscles (erector spinae) area. A simple stretching exercise
for the back is lying on on the floor, knees raised towards the chest
and rotate the lower half of the body from side to side. This lower back
stretch will strengthen the area.
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