|Exercise Sub Categories
Aerobic Exercise, Cardio/Anaerobic
Target Heart Rate,
Weight Training for
Women, Weight Lifting
Exercises, Weight Lifting,
Killer Ab Workouts
When done properly,
stretching exercises can do more than just increase
flexibility. Benefits of stretching include:
- enhanced physical
- enhanced ability to
learn and perform skilled movements
- increased mental and
- enhanced development of
- reduced risk of injury
to joints, muscles, and tendons
- reduced muscular
- reduced muscular tension
- increased suppleness due
to stimulation of the production of chemicals which
lubricate connective tissues (see section Connective
- reduced severity of
painful menstruation (dysmenorrhea) in
Unfortunately, even those
who do a lot of stretching exercises do not always stretch
properly and hence do not reap some or all of these
benefits. Some of the most common mistakes made when
- improper warm-up
- inadequate rest between
- performing the wrong
- performing exercises in
the wrong (or sub-optimal) sequence
All our personalized
exercise programs include 3 phases of stretching
exercises. Beginner, Intermediate, and Advanced. We will
try to show you how to avoid these problems, and others,
and present some of the most effective methods for
realizing all the benefits of stretching. Each stretching
exercise program will include.
- Warming Up
- Cooling Down
- Elements of a Good
- Some Risky Stretches
- Breathing During
- When to Stretch
- Stretching With a
- Stretching to Increase
- Pain and Discomfort
- Performing Splits
Stretching is not
warming up! It is, however, a very important part of
warming up. Warming up is quite literally the process of
"warming up" (i.e., raising your core body temperature). A
proper warm-up should raise your body temperature by one
or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and
is divided into three phases:
- general warm-up
- sport-specific activity
It is very important that
you perform the general warm-up before you
stretch. It is not a good idea to attempt to
stretch before your muscles are warm (something which the
general warm-up accomplishes).
Warming up can do more than
just loosen stiff muscles; when done properly, it can
actually improve performance. On the other hand, an
improper warm-up, or no warm-up at all, can greatly
increase your risk of injury from engaging in athletic
It is important to note
that active stretches and isometric stretches should
not be part of your warm-up because they are often
counterproductive. The goals of the warm-up are an
increased awareness, improved coordination, improved
elasticity and contractibility of muscles, and a greater
efficiency of the respiratory and cardiovascular systems."
Active stretches and isometric stretches do not help
achieve these goals because they are likely to cause the
stretched muscles to be too tired to properly perform the
athletic activity for which you are preparing your body.
The general warm-up is
divided into two parts:
- joint rotations
- aerobic activity
These two activities should
be performed in the order specified above.
We listed a 7 minute
stretching program to give you an idea on what is included
in our personalized exercise programs. If you want a
really good stretching program along with a resistance
training workout that is tailored just for you sign up now
and get your online program within 12-18 hours.
Exercises Program -
Minute Stretching Routine
stretching program consists of 14 different stretches for
the entire body and is intended for any individual on a
limited time schedule.
NOTE: It is
very important that the stretches be done in the exact
on floor on hands and knees. Tuck chin in towards
chest as you round back upwards feeling mild tension
through the back. Hold 5-10 seconds.
and lift up head and tail bone reversing the arch in
the back to a downwards arch, feeling mild tension
through the back. Hold 5-10 seconds. Repeat each 2
face down on floor with palms down on floor, directly
under shoulders, toes pointed. Exhale as you extend
arms straight, keeping head in line with the spine.
Feel mild tension through the abdominals. Hold 5
seconds. Repeat 3 times.
with feet outside shoulder width, toes pointing
straight ahead. Place right hand on right hip for
support and reach left arm up and over head, bending
torso to the right. Feel mile tension up through left
side of torso. Hold 5-10 seconds. Repeat on other
on floor, with palms flat, fingers pointing back
toward knees. Slowly lean backwards, keeping palms
flat to the floor. Feel mild tension through the
wrists and forearms. Hold 5-10 seconds.
sitting or standing. Drop chin down to chest, and
reach right arm straight up overhead, palm forward.
Bend elbow and drop right hand to back of neck, now
palm facing in. Reach overhead with left arm and grasp
just below the right elbow with the left hand, gently
pulling the right arm to the left. Feel mild tension
in the back of the right upper arm. Hold 5-10 seconds,
repeat on other side.
sitting or standing, extend arms straight out to the
side, with palms forward. Relax neck as you press
straight arms back a hold, feeling mild tension
through the chest. Hold 5-10 seconds.
sitting or standing, with shoulders square, reach
across body with right arm, and with left hand holding
right arm just beyond elbow, press right arm closer in
to the body, feeling mild tension in the shoulder.
Hold 5-10 seconds, then repeat on left.
floor, with both knees bent, feet flat on floor.
Keeping feet and knees together, lift feet off floor,
reaching around behind knees with hands, hugging knees
into chest, while keeping back flat to the floor. Hold
Inner Thigh Stretch
tall on floor with knees bent, bottoms of feet
together, feet close to body. With hand on knees, lean
chest forward slightly as you push knees down. Feel
mild tension in inner thigh. Hold 5-10 seconds.
holding wall or chair for balance. Bend right knee up
behind you as you reach back and grasp right ankle
with right hand, keeping the knee close to the body,
pulling the heel towards the buttocks. Feel mild
tension in front of thigh. Hold 5-10 seconds, repeat
on other side. BE CAREFUL NOT TO OVER STRETCH THE
about 12 inches away from wall. Place forearms against
wall and lean forward. Step back with the right leg,
keeping the right leg straight and press the right
heel down. Feel mild tension in the right calf. Hold
5-10 seconds, repeat on other side.
with feet shoulder width apart, knees soft (slight
bend), toes pointing straight ahead. Bend forward at
the hips and reach hands around the ankles. Feel mild
tension in back of upper right leg. Hold 5-10 seconds,
repeat on other side.