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A Guide to 10 Basic Stretches

A Guide to 10 Basic Stretches Stretching is an important part on ANY exercise plan. Yes that's right, stretching is good for both aerobic fitness enthusiasts and weightlifters. Stretching improves your range of motion, decreases your risk for injury, and improves the workout as a whole. If you do not have the proper range of motion required for a repetitive sport, such as running, sooner or later you will likely end up with an overuse injury. And, if you don't have the proper range of motion for a particular weightlifting exercise, you will over-com- pensate, lose form, and set yourself up for injury. Check out The Guide to 10 Basic Stretches. Below the stretches are 5 important guidelines for stretching. Stretching Recommendations When Time Per Stretch Total Stretch Time Post warm up/ post exercise 20 to 30 seconds 6 to 9 minutes Lower Body Stretching Exercises Calf Stretch Finishing Position Starting Position Quad Stretch Finishing Position: Side View Finishing Position: Front View Hamstring Stretch Finishing Position Starting Position Groin Stretch Finishing Position Starting Position IT Band Stretch Finishing Position Starting Position Upper Body Stretching Exercises Lower Back Stretch Finishing Position Starting Position Front Shoulder Stretch Finishing Position: Side View Finishing Position: Front View Back Shoulder Stretch Finishing Position Starting Position Tricep Stretch Finishing Position Starting Position Neck Stretch Finishing Position Starting Position 5 Important Guidelines for Stretching 1. Warm-up before you stretch. Do not stretch cold muscles. 2. Focus on the target muscle involved in the stretch. Relax the target muscle, and minimize the movement of the rest of your body. Do not tense up or contract the muscle being stretched. 3. Hold the stretch for 10 to 60 seconds. Do not bounce into or out of the stretch. 4. Stretch to the limit of movement. Do not stretch to the point of pain. 5. Breath slowly and rhythmically throughout the stretch.Do not hold your breath at any point during the stretch. Note: Before beginning any workout, please consult your physician. http://elitemensguide.com ШT

A Guide to 10 Basic Stretches

shared by kmcgowan on Mar 22
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Stretching is an important part of any exercise: aerobic or resistance exercise. Learn the 10 basic stretches as well as the 5 important guidelines for stretching.

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Elite Men's Guide

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Health
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