exercises use gentle, stretching movements to increase
the length of your muscles and the effective range
of motion in your joints. They may consist of a series
of specific stretching exercises, or be part of a
larger exercise program such as yoga, pilates or dance
classes. Because one of the main goals of stretching
is to lengthen the connective tissue surrounding your
muscle fibers, flexibility exercises should be done
after you've already warmed up your muscles with a
few minutes of aerobic activity. A typical session
involves a minute or two on each stretching exercise.
Although flexibility exercise don't offer the dramatic
overall benefits of aerobic or resistance exercise,
regular stretching (several times a week) can be an
important way to maintain your body's mobility and
freedom of movement, particularly as you get older.
Stretching exercises can also improve your posture
and are an essential part of effective long-term treatment
for strained or chronically sore backs (one of the
most common complaints among American adults).
Flexibility exercises can be an important part of
an injury prevention or rehabilitation program if
chronically tight muscle groups contribute to the
problem. You may also find that a few minutes a day
of gentle stretching can be very relaxing, physically
Only light stretches for limbering up should be done
before beginning an exercise session - any flexibility
gains from stretching when your muscles aren't fully
warmed up are strictly temporary.
All stretching move-ments should be done slowly, to
the point where you feel a gentle pleasant tension
in the muscle being stretched.
For an effective stretch, you need to hold this position
for 15 to 30 seconds.
Never bounce as you hold a stretch, be-cause this
will acti-vate your stretch reflex (an automatic,
As you relax and hold the stretch, breathe easily
through your nostrils and concentrate on maintaining
a feeling of pleasant tension in your muscles. If
you feel any pain, stop immediately.
you regularly stretch your muscles after they're fully
warmed up - at the end of an aerobic workout, for
example - you can gradually increase their resting
length by lengthening the connective tissue that surrounds
your muscle fibers. Improving flexibility in this
way will make movement easier and more fluid and can
also help prevent back pain, sciatica and other repetitive-motion
injuries caused by tight muscles.
The more often you stretch, the more you'll lengthen
your muscles. For maximum benefits, do your stretching
routine several times each week.
Stand comfortably with your hands on your hips, or
place both hands on a wall (shoulder's width apart),
and step forward with your right foot (about a half-shoulder's
width). Bend both knees, keeping your feet flat on
the floor, and shift your weight to your forward foot.
Slowly lower your hips, until you feel a gentle stretching
sensation in the calf muscle and Achilles tendon of
your left (rear) leg. Hold for 15 to 30 seconds, then
switch legs and repeat.
Hip Flexor Stretch
Step forward with your left leg (about a shoulder's
width), and - keeping your left foot flat on the ground
- lower your right knee so that your knee and toe
rest on the ground. Your left (forward) knee should
be directly above your left ankle. Gently lower your
right (rear) hip, until you feel a gentle stretching
sensation in the front of the hip. Hold for 15 to
30 seconds, then switch legs and repeat.
Sit comfortably on the floor with your right leg straight
and your left leg bent, so that the sole of your left
foot rests flat against the inside of your right leg.
Slowly curl your upper body down toward your right
knee until you feel a gentle stretching sensation
in your right hamstring. Hold for 15 to 30 seconds,
then switch legs and repeat.
Standing comfortably, lace your fingers behind your
back so that your palms are facing in toward your
spine, thumbs pointing down at the ground. Slowly
raise your linked hands up toward the ceiling, keeping
your neck and back relaxed, until you feel a gentle
stretching sensation in the front of your chest. Hold
for 15 to 30 seconds.
Bend your right arm behind your neck, so that your
right elbow points to the ceiling. Grasp your right
elbow with your left hand and pull it gently to the
left, until you feel a stretching sensation at the
back of your upper right arm. Hold for 15 to 30 seconds,
then switch arms and repeat.
Lower Back Stretch
Lie on your back with both legs extended straight
out. Bend your right knee and clasp it with both hands,
then slowly pull the knee toward your chest as far
is it will comfortably go. Breathe in deeply then
exhale, relaxing and pulling the knee closer as you
breathe out. Repeat this breathing action several
times as you hold the stretch for 15 to 30 seconds.
Then switch legs and repeat.
Mad Cat Stretch
Position yourself comfortably on your hands and knees,
with your back horizontal and your eyes looking forward.
Exhale slowly and contract your stomach muscles while
allowing your head to hang down, so that your back
curves upward like a dome. Hold for several seconds,
then return to starting position, inhaling as you
do. Repeat five to 10 times.
Back Extension Exercise
Lie on your stomach and stretch your head upward with
your arms extended in front of you, forearms flat
against the floor (your elbows should be directly
under your shoulders). Leaning comfortably on your
forearms, hold this stretch for two to five minutes.
(Concentrate on relaxing and breathing deeply.)