Contents
Stretching Basics
Stretching Safety
Breathing Methods for Stretching
Assisted Stretches
Stretching Exercises
Neck Stretches
Back Stretches
Shoulder Stretches
Hip and Side Stretches
Arm and Leg Stretches
Full-Body and Relaxation Stretches
Stretching Sequences
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- Keep basic supplies on hand for stretching alone or with a partner
- Stretch safely by using good form, breathing correctly, and addressing pain
- Practice more than 20 of the most common, effective stretching exercises
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Stretching Basics
Stretching is the practice of extending and flexing the major muscle groups to help transition the body from one state to another, such as from rest to exercise and vice versa. Many people use stretching to warm up before (and sometimes cool down after) workout routines. But stretching also has several other important uses and benefits.
The Benefits of Stretching
You don’t need to be an intense athlete or even maintain a regular exercise routine to benefit from stretching. Learning to stretch properly can help improve everyone’s physical and mental health by:
- Boosting major body functions: Stretching improves circulation, posture, and muscle coordination.
- Enhancing body performance: Stretching lengthens muscles and improves range of motion—the range through which a joint or muscle can move comfortably.
- Maintaining flexibility: Stretching not only keeps muscles limber but also reduces the amount of time muscles need to become flexible again after they’ve stiffened between periods of stretching or exercise.
- Reducing pain: Stretching reduces pressure on joint cartilage, a common cause of bone and joint pain.
- Easing soreness from exercise: Stretching speeds the removal of waste products and toxins produced during exercise, such as lactic acid and carbon monoxide. Removal of these waste products reduces the soreness that often sets in the day after exercising.
- Promoting relaxation: Stretching reduces muscle tension and provides time for meditation.
Basic Supplies for Stretching
Stretching requires just a few inexpensive supplies. Most gyms have all of these supplies on hand, but you may wish to buy supplies of your own for use at home.
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Mat: A rubber mat will keep you from slipping when stretching on a rug or other uneven surface. Mats are available at department stores, fitness studios, yoga studios, and sporting goods stores for around $10–20.
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Strap: Some stretches require
the assistance of a prop known as a stretching strap, available for $15–30 at sporting goods stores. Stretching straps often have stirrups that you can use to anchor your feet or hands when performing particular stretches. A stretching strap isn’t essential—a large towel or a piece of tough fabric will suffice—but having one will make assisted stretches easier. Whichever strap you use should be 6–8 feet (2–2.5 m) long (see Assisted Stretches).
- Comfortable clothing: Excessively tight clothing can limit your range and ease of movement, so wear sweats or other relatively loose, comfortable clothing when stretching. Also, it’s often helpful to remove socks to prevent you from slipping.
- Water: Staying well hydrated helps your body flush out the toxins that are released within your muscles while you stretch. Keep a bottle of water on hand during your stretching sessions and remember to drink before and after your workout.
Stretching Classes and Private Instruction
There are two main ways to get formal stretching lessons: group classes or private instruction.
- Group classes: Most gyms and workout studios offer basic stretching classes, or stretching combined with Pilates or yoga (see the Quamut guides to Pilates and Yoga in Barnes & Noble stores and online at www.quamut.com). Group classes range from $8–20 per class. Call a few local gyms to compare class schedules and costs and to inquire about the instructors’ expertise. Try to learn from someone who has received specialized training in stretching.
- Private instruction: Private, one-on-one classes range from $25–65 per hour. When you’re just starting out, it’s a good idea to take at least a few private classes to ensure that you develop the proper form for each stretch. Interview the instructor carefully to make certain that his or her expertise meets your needs and expectations. Never commit right off to a “package deal” that requires you to pay for multiple classes in advance—try out the teacher by taking one class first.
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