This former ballerina (hobby level) will tell you that you should not "warm up" with stretches - you should always warm up and THEN stretch. So start with five minutes of brisk walking (which if you're sore from yesterday's work-out may FEEL like stretching). Then you're muscles are warm and ready to stretch. Below is a basic stretching routine which I designed based on my stretching needs after the first few days of the August Fitness Challenge. Feel free to adapt it as you need or wish.
Stretch
With all of these stretches, hold the stretch for 30 seconds (no bouncing), and then try to reach just a little farther. It takes your muscles 30 seconds to actually stretch.Hang Forward - Touch those Toes
Everyone is familiar with this stretch - you bend slowly at the waist and reach your arms towards the floor. Reach as far down as you can without bending your knees (this is YOUR stretch - do not reach farther than is safe for you - if you feel pain, back up just a little). Hold the stretch for 30 seconds, then reach just a little farther - you'll be able to stretch farther.
Try, if you can to put your hands flat on the floor - this may take a while to build up to.
Quadriceps Stretch
Hold on to a counter or chair. Stand with all of your weight on one foot (left first). Make sure your chest is over your hips and your hips over your toes. Pick up your right foot with your right hand. Gently pull back on your foot, and bend your leg at the knee. Your right leg should be parallel with the left one (not out at an angel).
Modification - If this stretch is too difficult - Put your right knee on a chair to get into the same position, you will still get the stretch, but with less pressure on your muscles.
Switch legs and do it again.
Hip, Calf, and Lower Back Stretch
Stand with your feet together and weight on your right foot. Pick up your left foot and cross it over in front, so that your left foot is now 1/2 way in front and right beside your right foot (to the right). Your weight should be mostly on your right foot. Bend slowly at the waist, keeping your back flat (only go halfway - stopping at 90 degrees). Raise slowly, again keeping your back flat.
Switch feet so your right foot is in front, and do it again.
Hip Stretch
Stand about 8 - 12 inches from a wall, with your right shoulder facing the wall. Put all of your weight on your left foot. Cross your right foot behind your left so that there are about 4 to 6 inches between your feet (and the left one is about 1/2 way in front). Lean your right hip towards the wall.
Turn around and switch feel, so that your left foot is behind and your left hip leans into the wall.
Calf Stretch - 2 Steps
You may want a chair or counter to hold on to.
Step 1: Start with your left leg in front, and your right leg about hip distance behind. Bend your left knee over your toe and lean your chest over your knee. Keep your right leg straight. Hold for 30 seconds.
Step 2: Bend your right leg and allow your weight to center between your legs. Hold for 30 seconds.
Switch legs so your right leg is in front - do both steps.
Neck Stretch
Sit with good posture and your arms at your side. With your right hand, hold on to the side of your chair to keep your shoulder down. Bring your left hand to your right ear. Gently lay your left ear on your left shoulder. Allow the weight of your head and arm to pull your head over, do not pull on your neck/head. Hold for 30 seconds. Turn your head to look towards the ceiling. Release your head and slowly streighten.
Switch sides.
Do you have a favorite stretch you'd like to add? Share it in the comments below.
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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.
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