How to Effectively Stretch

Effectively and safely stretching is one of the most important aspects of your exercise routine. By knowing how your muscles work, you can get the most out your workout. Read on to learn more.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Floor mat or rug

1. Begin in a standing position. Lift your hands over your head while inhaling deeply.
2. Exhale. Let your arms drop.
3. Bend at the waist, but do not try to actively touch your toes--you may strain yourself. Instead, let your arms fall naturally as far as you stretch. Remember to breathe.
4. Sit on the floor with both legs stretched out in front of you. Bend at the waist, again only stretching as far as your arms will go. The most important aspect of this stretch is not touching your toes but stretching and massaging the muscles in your lower back, thighs and calves.
5. Open your legs into a "V" shape. Bend forward at the waist in the direction of each leg, one at a time.
6. Standing again, lift one arm over your head and let it bend. Hold your elbow in your opposite hand and gently pull your arm. You should feel a gentle stretch in your side. Repeat on opposite side.

Tips & Warnings

• Always remember to breathe, slowly and deliberately.
• It is not important how far you can stretch, but that you are gently and effectively stretching to your own personal limits.
• If, at any time, you feel pain or severe discomfort, or if you are having trouble breathing, stop exercising altogether.