Stretch yourself

Forgotten the last time you spent more than three minutes stretching? Here’s why you should not only make it part of every workout but consider it a workout in itself

When was the last time you made an effort to do more than some quick-and-dirty toe touches and arm circles before or after a workout? You probably can’t recall when you last had a proper stretch, and maybe you’re not even sure what this entails. In fact, when most of us exercise, we don’t want to ‘waste’ what little time we have stretching. Instead we use every minute to pound the treadmill, pump iron or even punch our way to a fitter body. Through the upsurge of yoga and Pilates, our poor, stiff muscles have gotten some of the attention they deserve, but in truth we still give stretching short shrift.

Because we tend not to stretch our pumped-up muscles adequately, they don’t get used to their full capacity and become tighter and more prone to injury. If you incorporate stretching as an essential part of your fitness plan, the benefits will soon become obvious:

  • recovery time between workouts improves
  • injuries are more easily prevented
  • muscle fibres become elongated, looking longer and leaner
  • posture and flexibility are improved
  • workouts are more efficient as muscles can move within their full range
  • circulation is increased allowing your body to cool down safely and muscles to recover
  • helps mental relaxation and focus

    To reap these benefits, I suggest not only stretching before and after every cardio or strength training workout, but also taking 20 minutes, three times a week, to do the stretches below (warm up first by doing some light walking or cycling for 15 minutes). Keep your abdominal muscles engaged during these moves and hold each stretch for 30 seconds. Exhale from your mouth as you push into the stretch, then inhale through your nose as you release. In a few weeks you should begin to feel longer, leaner and more flexible.

    Hamstring stretch

  • lie on your back with your legs straight out in front of you
  • keep your left leg on the floor with your toes pointing up towards the ceiling. This will keep your hips aligned
  • flex the heel of your left leg, then raise your right leg straight up in the air. Grab it above the knee with both hands, then gently pull it back towards your chest
  • try to straighten your right leg as much as possible, then push your right heel up towards the ceiling without shifting your hips
  • if you feel pressure behind your knee, it means you’re straining the ligaments and you should ease up on the stretch. Hold, then repeat on the other side

    Quadriceps stretch

  • stand tall and hold on to the back of a chair (or stand beside a wall and press against it) with your right hand
  • bend your left leg, grasp your left foot around the arch and gently move it backwards until it comes close to your bum
  • keep your hips squared and stand up straight. Hold, then repeat on the other side.

    Glutes stretch

  • lie on your back with your knees bent and your feet on the floor
  • cross your right ankle over your left knee so your right knee is pointing out to the right side
  • keeping your legs bent, grasp your left thigh with both hands and gently pull in towards your chest
  • for an extra stretch, gently press down on your right knee with your right hand

    Inner thigh stretch

  • sit up tall, bend your legs and press the soles of your feet together
  • bring your feet as close in to your buttocks as possible and let your knees relax out to the sides
  • hold on to your ankles and place your elbows on the inside of your knees
  • slowly press your knees towards the ground. Hold, then repeat.

    Mid-back stretch

  • sit on the floor with your legs straightened
  • point your toes towards the ceiling, then bend your left leg and cross it over your straightened right leg so your left sole is next to your right knee
  • next, sit up tall and twist your upper body to the left and place your right elbow on the left side of your left knee and your left hand on the floor behind you
  • if possible, twist deeper in to the stretch and look behind you. Hold, slowly release, then repeat on the opposite side.

    Stomach stretch

  • lie face down on the floor with your arms straight out in front of you
  • slowly walk your hands backwards as you lift your torso off the ground
  • when your hands are under your shoulders and about shoulder-width apart, straighten your arms without locking your elbows
  • press your palms down into the floor and gently lift your torso slightly up and back until you feel the stretch in your stomach.

    Biceps and shoulder stretch

  • standing alongside a wall, straighten your right arm and press your right hand against the wall
  • without stepping forward, slowly lean your upper body forward
  • keep your right arm straight and your hand on the wall until you feel a stretch in your upper arm. Hold, then repeat on the other side.

    Triceps stretch

  • stand up tall and bend your right arm up and over your head as if you were going to pat yourself on the back
  • grasp your right elbow with your left hand
  • gently pull your right arm to the left until you feel a stretch. Hold, then repeat on the other side.

    Shoulder stretch

  • stand up tall and bring your right arm straight out in front of you.
  • reach your left arm under your right arm and place your left hand on the right side of your right elbow
  • gently pull your right arm towards your body until you feel the stretch. Hold, then repeat on the other side.

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