Stretching Routine

Best time to do these stretching exercises is during your cool-down after your strength building workout.  Stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness. 

1.  Calf Stretch    

Stand 2-3 feet away from a wall. Put your hands against the wall at about shoulder level to support your weight.  Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves. Keep your body and your knees straight, and your hips forward. DO NOT bend at the waist. Make sure your heels remain on the ground.  Hold the stretch for 20 seconds  Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch. To increase stretch, a book can be placed under the "ball" of the foot, letting the heels hang down.

 

 

2. Soleus Stretch:

 

Stand facing a wall with your hands on the wall at about chest level. Place your feet about shoulder width apart.  Bend both knees slightly and gently lean into the wall until you feel a stretch in your lower calf. Keep your heels down on the floor.  Hold for 30 seconds. Return to the starting position, and repeat three times.

 

 

 

 

3.  Quadriceps Stretch

While standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle and gently pull the heel behind you toward your buttocks until you feel a stretch in the front of the thigh. Make sure you keep your knee back and not let it come forward.  Keep your lower back from arching by keeping your lower abdominals working.  Hold 15 to 30 seconds and repeat 2 to 3 times for each leg.

 

 

 

4.  Iliotibial Band Stretch:

 

To stretch right ITB on the outside of the upper thigh, stand close to a wall and turn sideways so your right hip is closer to the wall. Bring left leg across so it takes most of your weight and support your body with hand against the wall. Press hip into wall until you feel a good stretch from outer knee up to hip. Hold 15 to 30 seconds for each leg.  Repeat 2 to 3 times with each leg.

 

 

 

 

 

5. Hamstring Stretch:

While sitting down straighten your right leg. The sole of your left foot will be resting next to the inside of your straightened leg. Lean forward toward the right foot as far as you can without pain to stretch the hamstring of your right leg .  If you can't touch your toes comfortably use a towel around the bottom of your foot to help you stretch. Hold for 30 seconds. Your right leg should lay flat on the ground but do not lock your knee. Your right quadriceps should be soft and relaxed during the stretch.

 

 

6.  Upper Hamstrings and Hip Stretch:

 

Hold onto the outside of your ankle with one hand, with your other hand and forearm around your bent knee. Gently pull the leg as one unit toward your chest until you feel an easy stretch in the back of the upper leg. You may want to do this stretch while you rest your back against a wall for support. Hold for 15 to 30 seconds and repeat with the other leg.

 

 

 

 

7. Piriformis Stretch:

Lying on your back, cross your legs just as you might while sitting in a chair. With both knees bent, place both hands under the knee of the lower leg and gently pull the leg towards your chest. Be sure to hold both thighs closely until a stretch is felt in the buttock and hips. Hold this for 30 seconds. Repeat crossing legs in the opposite way to stretch the other side.

 

 

 

8.  Inner Thigh Stretch:

 

Sitting with your back straight, bring the soles of your feet together and bring them about two feet away from your body.  Lower your knees toward the floor.  Place your hands on your knees and gently push downward. SLOWLY bend forward, trying to touch your nose to your feet. Hold for 30-60 seconds or until muscles feel looser.

 

9.  Hip Rotation

 

Lie on floor on your back, knees bent and feet flat on the floor. Keep your shoulders on floor throughout the exercise. Keeping knees bent and together, gently lower legs to one side as far as possible without forcing them.  Hold position for 10 to 30 seconds then return legs to upright position.

Repeat for the other side.  Repeat 3 to 5 times on each side.

 

 

 

10.  Abdominal Stretch

 

Start by lying face down on the floor, hands directly under your shoulders.  By extending your arms gently and slowly push your torso up.  Hold for 15-30 seconds.

 

 

11.  Cross Shoulder Stretch

 

Stand with knees slightly bent and feet hip distance apart with toes pointing forward. Bend one arm at the elbow extending it across your chest. With your other arm on your outstretched elbow apply pressure gently pull your outstretched arm closer to your chest, keeping it as straight as possible. Keep your back straight and do not twist at your waist.  Feel the stretch in your arm and shoulder. Hold 15-30 seconds and switch sides. 

 

12.  Triceps Stretch

Stand with knees slightly bent and feet hip distance apart with toes pointing forward.  Bend one arm at elbow and raise it up towards your head. Try to touch the shoulder blade area with your fingers. Using your other hand gently pull your elbow back stretching your triceps. Hold 15-30 seconds and switch sides.

 

 

13.  Side Stretch

 

Stand with legs spread slightly more than shoulder width apart. Raise one arm overhead with palm open. Lean to side as far as possible keeping your back strainght. Hold for 5 - 30 seconds. Return slowly to starting position. Repeat on other side. Repeat 3 to 5 times on each side.

 

 

14.  Chest Stretch

 

Sit upright with shoulders back and chest out. Clasp your hands behind you and slowly lift your hands up and away from your body until they have reached their furthest comfortable position.  Keep your chest out and your chin in without bending forward.  Hold for 15-30 seconds.

 

 

 

15. Neck Stretch

 

While standing bring both arms behind your back. Grab your left wrist with your right hand and gently pull your left arm down towards the right.  Bend your neck to the right until you feel a stretch.  Hold for 15-30 seconds and repeat with the opposite side.