As we grow older, our bodies tend to become more difficult to loosen up before workouts. Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. The average person typically requires needing to warm up by jogging or participating in a calisthenic exercise, and then performing movements to stretch out the muscles to prevent future injury. Pre-workout stretches are taught to athletes at a young age to later prepare them in life and, again, to prevent muscular or tendon injuries- which are quite painful.
To help you loosen up this coming workout, here are some great stretches:
- Modified Walking Lunge.
Step forward and lower into a lunge position until you feel a stretch in your back leg. Place your hands on your front ankle and straighten your legs to make an A-frame. You should feel a stretch in the front hamstring. Return to a lunge position and lower your back knee to the ground. Place your hands on your front thigh and slowly move the front knee over your shoe as you feel a deep stretch in the back thigh. That’s one rep. Complete four reps total on each side.
- Knee Pull.
Pull one knee up to the chest level (or as high as comfortable) with both hands. Hold for a count of five. Release knee and lower leg to the floor. That’s one rep. Complete five reps on each side.
- Calf Stetch.
Stand facing a wall with your left foot a step ahead of the right and both feet flat on the floor with your right knee straight and your left knee slightly bent. Position a rolled-up towel under the arch of your right foot. Now lean forward, pressing your palms against the wall for balance, until you feel a good stretch in your right calf. Hold this position for 30 to 45 seconds and then bend the right knee slightly and hold for another 30 to 45 seconds. Finally, reverse your position to stretch the left calf.
- Overhead Triceps and Shoulder Stetch.
Start standing or sitting tall. Bring one arm overhead and drop your forearm behind you, resting it on your back between your shoulder blades. With your other hand, grab right above your bent elbow and pull gently, until you feel a stretch in your shoulder and the back of your arm. Try to keep your bicep close to your ear, and don’t force it past. Hold for at least 30 seconds and then repeat on the other side.
- Cross-Body Shoulder Stetch.
Start standing or sitting tall. Grab one arm above your elbow with your opposite hand and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to keep your elbow below shoulder height. Hold for at least 30 seconds and then repeat on the other side.
To help boost your game, check out our website for more workout tips or ask our specialty trained coaches to assist you.
