Stretching Exercises

When starting your weight training workout routines, it is important that you start by warming up and doing some stretching exercises. A proper warm up includes 5-10 minutes of light cardio activity (eg running, cycling, elliptical machine) and a stretch of all the muscle groups for about the same amount of time. Stretching exercises should also be done after your workout is completed (also called “cool down”). Stretching exercises helps maintain flexibility and prevent injuries and soreness.

When doing stretching exercises be sure not to bounce! Although this may seem to be the ‘correct way’ of doing it, it may cause injuries. Stretching exercises should be done slowly and every move should ease to the maximum point, also referred to as ‘pain edge’. Once you found this point with any of your stretching exercises, you should hold it there for about 10-30 seconds.

Hamstring stretching exercises

Sitting hamstring stretches

This exercise will stretch muscles in the back of the thigh.

Directions: Sit sideway on a bench without learning your back onto anything. Place your left leg on the bench with your toes pointing upward, while the other leg should still be on the ground. Make sure your left knee is not bent, if so straighten it. If at this point you do not feel that your leg is stretched, lean fowward slowly from the hips until you do. Stop and hold this stretched position for 10-30 seconds. Now reverse the position so that you stretch your right leg in the same way. Repeat 3-5 times on each side.

Standing hamstring stretches

Direction: Stand with both legs together with your knee straight. Now slowly reach towards your toe (while your knees straight) or bring your torso towards legs. Hold this for 10-30 seconds.

Streching the calves

This exercise will stretch your lower leg muscles in 2 ways: with your knee straight and knee bent.

Directions: Find a wall and lean on it with your out stretched hands (make sure its straight). Keeping your left knee slightly bent, toes of right foot slightly turned inward, move your right foot back one or two feet, with your right heel and foot flat on the floor. You should start to feel your right calf muscle stretch. If you feel you are not getting the stretch then move your right foot further back until you do. Hold this position for 10-30 seconds. Repeat 3-5 times on both legs.

Stretching the wrist

Direction: Press your hand together in a praying position. Now slowly raise you elbows until the arms are parallel to the ground, while still keeping your hands together. Hold for 10-30 seconds. Repeat this exercise 3-5 times.

Triceps stretching exercises

This exercise will stretch the muscles on the back of your upper arm (triceps).

Directions: Hold an end of a towel with your right hand. Raise this hand and bend your elbows so that the towel drapes over and down your back. Now with your left hand, reach towards the back and try to grasp the other end of the towel. Gradually grasp higher and higher. You will notice that this action will pull the right hand down. Continue this motion until both hand touches. Reverse this position and then repeat.

Overhead tricep streches

This is another stretching exercise that will work the triceps.

Direction: Place right arm behind your head with your elbow sticking to the air. Use your left hand and grasp the elbow of the arm. Now pull the elbow back towards the head. Hold this for 10-30 seconds. Reverse hands and repeat.

Quadriceps Stretching exercises

Lying Quadriceps Stretch

Directions: This exercise will help stretch muscles in front of the thighs. Line on one side of the floor. Your hips should be in a position that the thighs are on top of one another. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end. Pull slightly (with your hand or with the belt) until the front of your right thigh feels stretched. Hold onto this position for 10-30 seconds. Repeat 3-5 times and then reverse the legs.

Quadriceps Stretch

Direction: Stand a little a way from wall and place left hand on wall for support. Now grasp your left foot with your right hand. Pull your heels towards the buttocks and hold this position for 10-30 seconds. Reverse legs and repeat.