In the last article we covered the importance of stretching and the types of stretching and now we will get into the actual stretches. I’m asking you to stretch at the end of the workouts, rather than the beginning. I prefer the end because by that time your blood flow and body temperature have increased. Before the workout, stretching a cold muscle, you’re more likely to injure yourself. After the workout, when your muscles and connective tissues are at their most elastic, you can really increase your range of motion, as well as hasten recovery and lessen muscle soreness.

1. Sunrise Spine Stretch

This is a yoga-inspired stretch. Place your palms and knees on the ground so that your arms and thighs are parallel with each other and your torso is parallel with the ground. Inhale as you draw your torso up, causing your spine to arch slightly, like a frightened cat. Exhale and raise your head up as you push your torso down, at which point your stomach will be trying to hit the ground.

Inhale on the way up, exhale on the way down, and repeat three times.

2. Quad Stretch

As soon as you finish those, lie face down on the floor. Reach back with one hand and grab the ankle of that leg. Extend the other arm in front of you. Feel the muscle in your leg stretch; connect your mind to it. Hold it for a 10 count and then repeat using the other hand and leg.

Three sets, 10 seconds each leg. Breath and feel the tension leave your body!

4. Hamstring Stretch

Roll over onto your back, so that your legs are extended. Raise one leg until you can grasp that knee with both hands. (Be sure to keep the opposing leg on the floor, so you get a full stretch.) Keeping your head and shoulders on the floor, pull the knee into the chest, hold for a 10 count and then release. Repeat using the other leg.

Fill and empty those lungs!

7. Back Stretch

Sit up so that your torso is upright and your legs are extended out in front of you. Pull your right leg across your left so that your right heel is right next to your left knee, and then rotate your torso to the right, so your left elbow is up against your right knee. Hold for 10 seconds. Reverse the position and hold for another 10 seconds. Have a sip of water between stretches.

Remember physical fitness is comprised of strength, endurance AND flexibility. Peace.