How to Create Daily Stretching Routine

Video Transcript

"Hi, I'm Les Whitley, here today to talk to you about developing a proper stretching routine for a daily basis. With stretching, the most important thing to remember, is to not over do it too much in the beginning, and be sore that you can't complete the exercises from the next day on. Start off slow, listen to your body, let pain be your guide. With stretching, the important thing again is to remember, not to get hurt, but to improve flexibility. Warming up the muscle is a great way to get things started, by increasing blood flow to allow the muscles to more completely relax. Typically starting with the upper body, working your way down, is an effective way to establish a good routine. Consistency is very important in having that good routine, day in and day out. Starting with the upper body, working through the shoulders, down through the mid section and lower back, progressing down to the lower body, into the legs, finishing off with the calves and feet. Beginning with the upper body, typical neck stretches would be leaning slightly from one side, to the other, backward and forward. Typically holding stretches anywhere from fifteen to twenty seconds per. Gradually progressing down to the shoulders, to the front, both sides again, re-clasping the hands behind the back, re-stretch the front of the shoulders. To the lower body again, hitting the lower back, hamstrings, all in one complex move. Keeping the legs straight, toe pulled up, hitting the calf as well, placing hands on thighs, hips pushed back, for a general stretch of the hips, low back, and hamstrings. As we work to the calf again, one leg forward for stabilization, back leg, heel to the ground, leaning body slowly forward. Again, do you feel the sensation of a slight pull, but not pain? This wrapping up, kind of an overall forward body stretch, keeping in mind, let pain be your guide, not to over do it at first, gradually progressing as your flexibility increases. And again, for consistency sake, try to establish a daily pattern, moving forward to have a good routine."