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

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

• Stay in control

• 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:

• Stretching for better 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:

• Stretching for better fitness
• Optimum fitness

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

• Maintains healthy joints

• Helps better coordination by allowing for freer and easier movement

• Increases range of motion

• Helps prevent injuries

• 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

• Develops body awareness

• Makes you feel good

• 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

• When you feel stiff

• 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

• Stay in control

• 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

• Again, no bouncing!

• Do not hold your breath while stretching