Stretching For Beginners

Joint integrity is one reason you should stretch maintaining a normal range of motion at the joint to help reduce the risk of injuries. For example, short or tight hamstrings can contribute to lower back pain and possibly knee pain.

There are several types of stretches known but we will suggest sticking with the basics; Static stretching, which is one of the most popular types of stretching favoured by most, especially if done without someone to assist you.

When stretching a specific muscle or muscle group, it is important that you focus on that muscle and try not to slouch. As a beginner aim to stretch or lengthen the muscle slowly to reach a comfortable position, then hold for 10 seconds.

As you become more experience focus on relaxing the stretched muscle. The longer the position is held [10-30 seconds] the more the feeling of stretch diminishes. When this happens you can take the muscle[s] slowly into a deeper stretch and hold again.

Below are a list of stretching exercises starting from the head and working through the body that you can try.

Neck:

  • Stand and allow your arms to hang at your side. Lean your neck in the opposite direction. To further increase the stretch take the opposite arm behind your back and, at the same time slowly lean your head away until the stretch is felt.
  • You should be moving your ear toward the top of your shoulder.
  • You can also use this variation by gently pulling your chin toward your upper chest.

Upper back and shoulder:

Flex your arm at 90 degrees and bring it in front of your chest. With your other arm gently pull, holding at the elbow.

Chest

Flex your arm at 90 degrees, and bring your upper arm parallel to the ground. Put your forearm against a solid piece of equipment. Slowly rotate your body away from the equipment.

Upper back and triceps:

Stand with your feet slightly wider than shoulder width. Raise your right elbow above your head and grasp it with your left hand, keeping your arm bent. Without bending your knees, lean to the left.

Lower back and bum:

Sit with your legs straight and your upper body almost vertical. Place the back of your left elbow on the back of your left knee. Push your right knee to your left with your left elbow while turning your shoulders and head to the right as far as possible.

Hamstrings

Lie on the floor with one leg straight. Bend the other leg so the bottom of your foot is toward your knee. Slowly pull your chest toward your knee.

Quads and hip flexors:

Kneel on the ground on one knee. Both knees should be bent at 90 degrees. Slowly lean and move your hips forward. Concentrate on keeping the bottom of your pelvis tilted forward.

Stretching after your workout educes a much greater response than at any other time, as this will increase the muscles' ability to lengthen. The bulk of your stretching should be used at the end of your workout as part of your cool down phase.