by Dr. Gary Farr on 9 July 2002
Introduction
Flexibility is the final component of a well-rounded fitness program. Most individuals tend to become tight and stiff with age. It is important to maintain normal flexibility for several reasons. Good flexibility reduces the probability that you will suffer from back pain and other postural types of pain syndromes. Normal flexibility also allows you to attain normal movement patterns in all activities and requires you to expend less energy as you go through your daily activities.
The following stretching exercises should be performed a minimum of three times a week. It is recommended that you stretch after your weight training or cardiovascular program. When you stretch, spend 10 to 30 seconds in the stretched position and repeat each stretch two or three times. Make sure you are not overly aggressive when you stretch. You should feel a comfortable stretch in each position. Hold the stretched position and relax the area being stretched. Never bounce or jerk the body part you are stretching.
Remember, the most important component of your exercise program is consistency. Plan time in your schedule and don't let anything get in the way. Soon you will have established an exercise habit that you won't want to break.
Lower Back Stretch
Personal Exercise Program
Flexibility
| Lower Back Stretch |  |
Lie down on a firm surface onto your back. Keep one leg straight for support. Bend the other knee and place both hands behind it. (Do not place hands over the kneecap. Clasp hands behind the knee.) Gently pull the bent knee up toward your chest, letting its lower leg relax. Relax your head back onto the floor. Hold this stretch with firm, consistent pressure by the supporting hands for 20 to 30 seconds. The muscles in your lower back should feel a stretch but no pain. If you feel pain, reduce the amount of stretch until you are comfortable again. Repeat this stretch on the other side.
{return_to_heart}{free_test}{find_doctor_nut}Side Stretch
Personal Exercise Program
Flexibility
| Side Stretch |  |
Reach up to the ceiling with both hands. Lifting from the rib cage, bend slightly to the side at the waist. Continue to reach for the ceiling, but a little off to the side. Hold this position 10 to 20 seconds. Repeat this stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Calves Stretch
Personal Exercise Program
Flexibility
| Calves Stretch |   |
Standing, and holding on to something for balance in front of you, bring one leg behind you and place the heel of this foot on the ground. Gently, lean forward to increase the stretch in the calf of this rear leg. Hold the stretch 20 to 30 seconds. Nest, slightly bend the rear leg while keeping the heel on the ground. Hold this position 20 to 30 seconds. Repeat this stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Hip Flexor Muscle Stretch
Personal Exercise Program
Flexibility
| Hip Flexor Muscle Stretch |  |
Kneel on one knee with the foot of your second leg placed on the ground in front. Place your hand on the ground, one on either side of your forward leg. Tighten your buttocks muscles and bring your body weight forward into a gentle lunged position. Keep both knees bent at about a 90 degree angle (Do not over bend the knees) Hold this stretch 20 to 30 seconds. Repeat this stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Modified Hamstring Stretch
Personal Exercise Program
Flexibility
| Modified Hamstring Stretch |  |
If your hamstring muscle is very tight, it may help to cradle your ankle with a sling made from a towel. To do this, place your ankle into the center of a towel. Grab one end of the towel with your right hand, the other end with your left hand. Lie down on a firm surface onto your back. Gently pull the ends of the towel to lift your leg up toward the ceiling. Slowly, straighten the leg you are holding with your foot flexed (not pointed). Hold this stretch with firm, consistent pressure by the supporting towel for 20 to 30 seconds. The muscle in the back of your thigh (hamstring) should feel a stretch but no pain. If you feel pain, reduce the amount of stretch until you are comfortable again. Repeat this stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Hamstring Stretch
Personal Exercise Program
Flexibility
| Hamstring Stretch |  |
Lie down on a firm surface onto your back. Keep one leg straight for support. Bend the other knee and place both hands behind it. (Do not place hands over the kneecap. Clasp hands behind the knee.) Gently pull the bent knee up toward your chest. Slowly, straighten the leg you are holding with your foot flexed (not pointed). Hold this stretch with firm, consistent pressure by the supporting hands for 20 to 30 seconds. The muscle in the back of your thigh (hamstring) should feel a stretch but no pain. If you feel pain, reduce the amount of stretch until you are comfortable again. Repeat this stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Quadriceps Stretch
Personal Exercise Program
Flexibility
Holding on to something for balance in front of you, lift one foot and place it onto the seat of a chair behind you. Your bent leg should have about a 90 degree angle at the knee. Keeping knees together, tighten buttocks and push the hips forward until you feel a stretch in the front of your thigh muscles (quadriceps). Hold this stretch 20 to 30 seconds. Repeat this stretch on the opposite side. {return_to_heart}{free_test}{find_doctor_nut} |
Chest and Biceps Stretch
Personal Exercise Program
Flexibility
| Chest and Biceps Stretch |  |
Clasp your hands behind your back. Point your palms up toward the ceiling. Together, roll both shoulders up and back. Keep your chin up. Hold the stretch 10 to 20 seconds.
{return_to_heart}{free_test}{find_doctor_nut}Upper Back & Shoulder Stretch
Personal Exercise Program
Flexibility
| Upper Back & Shoulders Stretch |
 |
Stand in open doorway. Grab onto the front side of the door frame with both your right and left hands. Holding on securely, lean backward until you feel the stretch across your mid-back. Keep your shoulders loose and dropped. Hold the stretch 20 to 30 seconds.
{return_to_heart}{free_test}{find_doctor_nut}Chest Stretch
Personal Exercise Program
Flexibility
| Chest Stretch |  |
Stand in open doorway. Grab onto the back side of the door frame with both your right and left hands. Holding on securely, lean forward until you feel the stretch across your chest. Hold the stretch 20 to 30 seconds.
{return_to_heart}{free_test}{find_doctor_nut}Triceps Stretch
Personal Exercise Program
Flexibility
Triceps Stretch
Reach to the ceiling with one hand, then bend the arm at your elbow and let your lower arm drop behind your head. Grab your elevated elbow with the opposite hand and gently pull the elbow further towards your back. Hold the stretch 20 to 30 seconds. Repeat the stretch on the opposite side.
{return_to_heart}{free_test}{find_doctor_nut}Neck Stretch
Personal Exercise Program
Flexibility
Neck Stretch
Drop your head to extend your right ear toward your right shoulder. Hold this position 10 to 20 seconds.
From this position, roll your head forward to touch your chin to your chest. Hold this position 10 to 20 seconds.
From this position, roll your head to the left to extend your left ear toward your left shoulder. Hold this position 10 to 20 seconds.
From this position, roll your head forward again to touch your chin to your chest. Hold this position 10 to 20 seconds.
From this position, lift your head to center on top of your shoulders
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