April 12th, 2009 Milan
If you don’t now how to stretch properly, when to stretch and why to stretch, read stretching for better fitness before you start.
1. Triceps stretch
2. Chest and hamstring stretch sitting on ball
3.Groin and hamstring stretch sitting on ball
Keep your back straight when you lean forward.
4. Hamstring stretch sitting on ball
Keep your back straight when you lean forward.
5. Front upper torso – abs, chest stretch on ball
Relax while maintaining these position
6. Side stretch on ball
7. Back stretch on ball
8. Quadriceps stretch on ball
9. Healthy shoulders stretch
Repeat these stretch for both sides
10. Torso – abs stretch sitting on the ball
11. Standing biceps and chest stretch
Lean against support until you feel stretch, than hold.
12. Standing shoulder stretch
Keep your elbow extended while stretching. Support your elbow with your other hand and try to bring shoulder as close as you can toward your elbow.
13. Back stretch on the floor against ball
14. Groin, hamstring and back stretch against ball
15. Calf stretch
16. Quadriceps stretch on the ball
You knee should be pointed toward the floor. Hold on to the support.
17. Hip stretch on chair
Push your knee down with your hand until you feel the stretch
18. Sitting chest and back stretch
19. Sitting hamstring stretch – one leg on table.
Keep your back straight while holding these position
20. Sitting hamstring stretch – both legs on the table
Keep your back straight while holding these stretch
21. Standing quadriceps stretch
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July 27th, 2008 Milan
Because a warm muscle is more easily stretched than a cold muscle, stretching should be done after warm up.
Stretch with these principles:
- Spend 15-30 s in the stretched position
- Feel the stretch, not pain, feel a mild tension and hold for 15-30 s
- If the stretch becomes painful, you are stretching too far, ease up on the stretch
- Breath slowly, rhythmically
- Always breath when you stretch
- Natural , slow, relaxed breathing is right while stretching
- Hold the proper tension for long enough time (count silently 15-30 s)
Here is an example of a simple stretching session before your weight (resistance) workout:
After 5 – 15 min. warm up, hold each of these stretches 2 times for 20 sec.
Chest and biceps stretch
Press against the support with your hand at little higher than shoulder level. Than step slowly little bit forward with leg closer to the stretched arm. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Back stretch
Place both hands shoulder width apart on a ledge (or the top of refrigerator or filing cabinet) or other kind of support. Let your upper body drop slowly down as you keep your elbows extended. Your hips should be directly above your feet. Hold stretch for 20 sec.
Triceps stretch
With arm overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Hamstring stretch #1
Slowly bend forward at the hips with your back straight until you feel a stretch in the back of extended leg. Hold stretch for 20 sec. Repeat stretch on the opposite leg.
Hamstring stretch #2
Keep your back straight when you lean forward. Try to grab your feet with your hands while keeping your knees extended. If you are not very flexible, use a towel around the bottom of your foot to do this stretch. Hold this stretch for 20 sec.
Quadriceps stretch
If you are tight, do not overstretch! Lean back, sit on your heels, put your hands on the floor and slowly lift your but up. If you can’t lift your but and put your hands on the floor because of tightness, stay only in the sitting on the heels position. Hold this stretch for 20 sec.
Caution: If you have or have had knee problems, be very careful bending the knees underneath you. Do it slowly and under control. If there is any pain, discontinue the stretch.
Cobra pose; abdominal, neck and hip flexor stretch
In the lying position lift your body up with your hands pushing against the floor. If you can’t go all the way up, keep your elbows bent and forearms on the floor. Try to look up and behind you. Hold this stretch for 20 sec.
And now after warm up and stretch, you can start your resistance (weight) workout.
More about stretching:
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April 11th, 2008 Milan
Flexibility is an often overlooked or under emphasized component of general fitness.
Adequate muscular flexibility is important in maintaining range of motion as well as preventing injuries.
Flexibility programs should address all major muscle groups.
If you have a certain limitation in flexibility, or you are trying to develop flexibility of certain muscle group more, than you need to focus more on these muscles.
I have a very fit and active friend who is trying to achieve better than average flexibility of his hamstrings. Here is, what he needs to do:
- warm up for at least 7 minutes with medium intensive cardio exercise like running, elliptical training, jogging – muscles and tendons stretch better when warmed up
- isolate each muscle or muscle group – when stretching hamstrings, stretch only hamstrings
- do slow, passive static stretching – slow, gradual, and controlled elongation of the muscle
- stretch to the point of feeling tension in the muscle, but not pain
- hold each stretch for 15-30 sec.
- do 3 – 5 repetitions for each muscle group every day
- for better and faster results – focus (hamstrings) – you need to stretch them several times a day – 3-5 times per 5-7 repetitions, hold each stretch (repetition) for 30-60sec., every day
Related Articles:
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March 4th, 2008 Milan
Stretching helps you to become more flexible. Flexibility is part of healthy fit body.
I know, that stretching is boring. I sometimes have a hard time to push myself to stretch. But I do it, and I encourage you to stretch regularly too. Stretch for about 15 minutes every day.
Regular stretching has these benefits:
- Reduces muscle tension and makes the body feel more relaxed
- Helps better coordination by allowing for freer and easier movement
- Increases range of motion
- Prepares you for strenuous activities like running, weight training, swimming, playing tennis, skiing, surfing
- Helps maintain your current level of flexibility and develops more of it, so as time passes you do not become stiffer
- Increases your performance
- Fastens tired muscles recovery
- Helps you keep your back painless
When should you stretch:
- In the morning, right after you wake up
- After sitting or standing for a long time
- Before strenuous activity: weight training, running, playing tennis
- Between sets of your resistance workout
- At work to release nervous tension
- Anytime, you can: when watching TV, standing in line in the store, reading, listening music
How to stretch:
- Spend 15-30 s in the stretched position
- Feel the stretch, not pain, feel a mild tension and hold for 15-30 s
- If the stretch becomes painful, you are stretching too far, ease up on the stretch
- Breath slowly, rhythmical
- Always breath when you stretch
- Natural , slow, relaxed breathing is right while stretching
- Hold the proper tension for long enough time (count silently 15-30 s)
How to don’t stretch:
- Do not bounce up and down
- Do not stretch to the point of pain
- Do not hold your breath while stretching
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