Stretch Each Time You Exercise

Stretch Each Time You Exercise

The static stretches above are most appropriate after exercising (and your muscles are warm). For stretches pre-workout, use dynamic movements like the stretches listed below.

Shoulder release

Most people spend a great deal of time throughout the day with their shoulders raised up toward their ears, which can cause muscle strain. This stretch helps release those muscles in preparation for exercise.

1. Stand tall with feet wider than shoulder-width apart.
2. Keeping your arms no higher than shoulder height, open your arms wide and then quickly cross them in front of your chest.
3. Repeat step #2, allowing momentum to build and making it a quick, fluid motion.

Scapula stretch

This stretch targets the muscles surrounding your shoulder blades and your upper back.

1. 1. Stand tall with your feet at least shoulder-width apart.
   2. Reaching your arms in front of you, clasp your fingers together.
   3. Push your hands to where your palms face outward with fingers still interlaced.
   4. Drop your chin to your chest, allowing your upper back to round slightly.
   5. Continue to breathe as you push your hands away from you with straight arms. Hold for 30 seconds before releasing.

Biceps stretch

Most biceps exercises focus on the flexing of the elbow, so a good stretch for the biceps focuses on the extension of the elbow to stretch the biceps muscles.

1. 1. Stand tall with your feet wider than shoulder-width apart.
   2. Open your arms wide with your thumbs up, palms facing forward.
   3. Reach your fingers as though you’re trying to reach walls on both sides of you.
   4. Hold this stretch for 30 seconds.

Chest stretch

Stand with your feet slightly wider than hipbone distance apart. This stretch will help to open your chest, stretching your front, shoulders, and upper arms at once.

1. Clasp your hands behind your back. If you are unable to clasp your hands comfortably, hold a towel or a strap and place your hands as close together as you are able.
2. Raise your arms upwards behind you while you bend at the waist.
3. Let your head hang loose and raise your arms as far overhead as possible. Keep your hands clasped and touch your palms together if you are able.
4. Hold for 30 seconds and release.