Stretching exercises.

Because stretching cold muscles can result in injury, it's best to stretch after your muscles are properly warmed up—either at the tip of your workout or after you've accomplished your warm-up. Stretching at the tip of your workout could be an excellent option to cool down. Stretch several times per week for optimum profit, and include stretches that work all major muscle groups. Keep these guidelines in mind whenever you draw:

• Hold each stretch for 30 seconds.
• Never bounce whenever you stretch.
• Stretch the muscle to the purpose where you are feeling a slight tension and hold the position. Do not stretch the muscles to the extent that you are feeling pain.
• Don't hold your breath. Breathe deeply and freely through your nose.

Calf stretch Stretches the Achilles tendon and calf. Stand facing the wall. Place your hands along with your elbows almost straight against the wall. Bending your left knee barely, take a step or two back along with your right leg, keeping the heel and foot flat on the ground. You should feel a stretch in your calf and Achilles tendon. If not, step your right leg back slightly. Hold for 30 seconds. Switch legs and repeat.

The starter's stretch For your thighs Get right into a sprinter's starting position, along with your back knee on the ground and your front foot flat on the ground. Place your hands on the edges of your front feet. Slowly straighten your back knee as you lift in your toes and bend forward. Hold for 30 seconds. Switch to the opposite side.

Thigh stretch Stretches the front of the thigh. Stand facing a wall so you possibly can touch it for balance if needed. Keep one leg straight as you bend your other knee and grab your ankle to tug your heel toward your hips. Hold for 30 seconds. Switch legs and repeat.

Stretch the groin Stretches the inner thigh. Sit on the mat along with your knees bent and pointing outwards and your feet together. Pull your legs near your body. Bend your upper body forward by holding your shins or feet along with your hands and push your knees down along with your elbows. Hold for 30 seconds.

William's stretch For your lower back Lie in your back with each legs prolonged. Bring one knee as much as your chest, pulling it along with your hands as you roll your head toward your knee. Hold for 30 seconds. Switch to the opposite side.

Hamstring stretch Stretches the back of the thigh. Stand far enough behind the chair so you possibly can hold it while bending on the hips until your torso is parallel to the ground. Try to maintain your back and shoulders straight so you are feeling a stretch behind your thighs. Hold for 30 seconds.

Draw a cat For your upper back and shoulders Rest in your knees, then lower your head and reach forward with one arm after which the opposite. Both arms will likely be prolonged in front of you. Hold for 30 seconds.

Triceps Stretch Stretches the triceps and upper back. Bend your right arm behind your neck, pointing your elbow toward the ceiling. Grab your elbow along with your left hand. Gently pull the bent right elbow to the left until you are feeling a slight stretch behind your upper right arm. Hold for 30 seconds. Repeat with left arm.

Originally published on October 1, 2008. Last reviewed on April 26, 2011.

No material on this site, no matter date, must be used as an alternative to direct medical advice out of your doctor or other qualified practitioner.