Here are some basic stretches to do before and after your workout.
Upper Back Stretch — Take arms forward with hands clasped together. Round the back, pull the stomach in, with a smooth motion bring the right shoulders forward and back. Then, bring the left shoulders forward and back.
Lower Back Stretch — While lying on your back, place hands at your knee sand gently pull them towards your chest. This stretch can be performed one leg at a time.
Chest Stretch — While sitting or standing, clasp your hand behind your back, elbows relaxed and keep your hands low. Slowly bring the shoulders back.
Shoulder Stretch — Bring the right arm across your chest. Grab the upper right arm and bring it towards your chest. You should feel mild tension in the outside of your right arm. Now, repeat the other shoulder.
Triceps Stretch — Bring the left elbow straight up towards the ceiling. Take you right arm above your head and grab your raised elbow to support it. Make sure you stretch both sides.
Abdominal Stretch — While lying on your back, reach arms above your head and extend your legs straight out on to the floor. Take a deep breath and relax.
Calf Stretch — While standing, place one foot next to a wall or something similar and the other approximately 3-4 feet back. Keep the heel of the back foot on the ground and forward. Don’t forget to stretch the other calf, too.
Achilles Tendon Stretch — Assume the same position as the Calf Stretch and slightly bend the back knee and lower your hips towards the ground. Again, keep the heel of the back foot on the floor. Make sure you stretch the other tendon as well.
Hamstring Stretch — While on your back, bend one knee and place the foot on the floor. Take the other leg straighten it. Then, point the foot towards the ceiling until mild tension is felt in the back of the leg. Now, stretch the other hamstring in the same fashion but switching legs.
Hip Stretch — This stretch feels great. While lying on your back, place the left foot on the right knee (as if you were sitting and crossing your legs), gently bring the right knee towards your chest until mild tension is felt in the hip area. Now, change sides and do the other hip.
Thigh Stretch — While lying on your right side, bed your right knee. Place your left hand on your left ankle and gently pull towards your buttocks. Gently bring the left knee back. Make sure you stretch the other side, too.
Inner Thigh Stretch — This is done after the Thigh Stretch. While lying on your back, place the palms of your hands to the inside knees. Gently press the knees apart until you feel a mild tension in the inner thighs.
