How to stretch

Have you ever pulled a muscle? How about four?  If you have, then you will agree with me that streching is a very important step of working out.I have gathered my top stretches which I think everyone should do before hitting the gym. (or exercising in general)

EDIT: Thanks to bridge47 for corrections and other insights!
 

Step 1 Getting started

DISCLAIMER: I am not responsable for any personnal injury gained by these stretches. Know what you are doing, and don't over pull you muscles. If you aren't sure that you are healthy enough for these activites, receive a physical check from a doctor prior to performing the stretches.

As I mention in every step, try to hold the stretches for at least ten seconds. The longer you hold the stretches, the more added flexibility you will recieve. However, instead of holding it for 60 seconds straight, it is better if you relax for five seconds after every ten (e.g. 10 seconds stretch, five seconds rest. 10 seconds stretch, five seconds rest....).

You will need:
- semi-loose clothes
-a body to perform the stretches on*


*You can perform these on a dead body, but added flexibility is not guarenteed.

Comments

[bridge47]

An easier way than the sitting one you have here is to lay on your stomach and bend your knee like you are kicking your butt. You can loop a belt and use that for assistance

[bridge47]

Another way to do this is stand on the edge of a stair and lower your heels. Just be sure to hold onto something!

[avanner77]

Yep, I've seen people do that too. It all stretches the same muscle, some find it easier, but most of the time I don't have a belt handy.

[avanner77]

You can also stand close to a wall and prop one's toes up against it and lean into the wall while keeping your leg straight.

[bridge47]

Actually a great tensor fascia lata and iliotibial band stretch which many runner's have issues with (not vastus lateralis)

[avanner77]

Thanks!

[bridge47]

This does not work on any part of the hamstrings, but your picture is correct that it works on the adductors (inner thigh)

[avanner77]

Thanks!

[bridge47]

I don't know why all of my comments showed up on the main page, but they do on the steps they were meant to be on too. You have some great pictures and instructions, I just thought I would add some accuracy to your anatomy. Hope you don't mind!

[avanner77]

Its no worry and thanks for the corrections! I've also editted you into the front page.

[bridge47]

Skip step one and start at step two, rest first!

[bridge47]

To aid your first stretch you can hold a towel in the stretching arm and pull it with the other arm behind your back. You second stretch is a great stretch for the posterior capsule of the shoulder, not the triceps.

[bridge47]

What you have is a great hamstring stretch, To get the gastroc point your toes up towards you

[wilgubeast]

Love the footnote. And the instructions are good, too.

[avanner77]

Thanks!