Tips to Stretch Before Walking

Walking is the easiest way to start getting in shape. It is low-impact, can be done anywhere and doesn't require specialized equipment. Walking is typically done outside, in fresh air and with changing scenery--whether you are walking the city streets or on a rural country road. Even though it is low-impact, a good stretching program before and after you walk is important to prevent injury. Here's how to stretch for a good walk.

Warm up your muscles first with five minutes of a generalized warm-up. Jump rope, or just walk briskly at first to get the blood pumping and the core temperature up.

Lean with your hands flat on a wall. Place one leg back, and with your heel on the ground, stretch your hips forward to stretch your calf muscles. Repeat with the other leg.

Stand on one leg, holding on to a wall or chair for support. Bring up the other leg toward your buttocks and grab your ankle with your hand, pulling gently to stretch the quadriceps. Repeat with the other leg.

Stand with legs wide apart. Bend one leg and lean to that side and hold to stretch the groin muscle. Repeat on the other side.

Lie on your back, cross one leg in front of the other with the ankle resting on the knee as though you were sitting cross-legged. Pull the uncrossed leg toward your chest to stretch out your buttock muscles. Repeat on the other side.

Bend one leg and stretch the other out behind your body. Lean forward and hold. Repeat on the other side.

Put your heel on the seat of a chair and lean forward gently to stretch out the hamstring muscle. Repeat on the other side.

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Tips to Stretch Your Core

Your core muscles are important not just for exercising but for keeping you upright. Stretching these muscles helps prevent back pain and injury and keeps your core muscles flexible and strong. Here's how to stretch your core.

Raise your hands above your head while standing and lean to one side.

Sit on the ground and raise the left knee. Place the right elbow on the outside of the knee and twist around to the left as far as the torso will stretch.

Lie on the floor with your knees bent and feet on the floor. Turn your body and let your knees drop to the right and rest on the floor. Bring back to neutral and then drop to the left.

Perform the yoga Child's Pose. Kneel with your buttocks resting on your feet. Move forward and rest your forehead on the ground with your arms out in front of you.

Perform a lunge. With your feet together, put one foot out in front of you and lower your back knee almost to the floor. Hold and repeat with the other side.

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Ways to Stretch Chest

Stretching your chest regularly can improve shoulder range of motion, help prevent chest muscle strains and improve posture. There are two major muscles in the chest, including the pectoralis major and pectoralis minor, and they run from your sternum to each of your shoulders. Because of strength training and long hours spent sitting, they have a tendency to get tight and can pull your shoulders forward and give you a hunched-over posture. Add one to three chest stretches to your regular routine, depending on whether you're interested in preventing tightness or looking to treat a chest that's already become overly tight.

Behind-The-Head and Doorway Stretches
Two effective chest stretches you can perform on your own are the behind-the-head stretch and the doorway stretch. To perform the behind-the-head stretch, stand or sit tall with your hands placed behind your head and your elbows flared out to the side. Gently pull your elbows back behind your ears until you feel the stretch. For the doorway stretch, stand in a doorway with one arm raised out to the side with your elbow bent to 90 degrees. Place the inside of your elbow and forearm against the side of the doorway and gently turn your body away from your arm until you feel the stretch.

PNF Stretch With a Partner
The proprioceptive neuromuscular facilitation, or PNF, stretch for the chest requires a partner. PNF stretches consist of both stretching and muscle-contracting components. Sit tall on the floor and position your hands on your head as if you were doing the behind-the-head stretch on your own. Have your partner stand behind you and place his or her hands on the insides of your elbows. Next, have your partner gently pull back your elbows to stretch your chest and hold that stretch for 10 seconds. Then, while your partner holds your elbows in place, actively contract your chest muscles for 10 seconds. Then, relax as your partner partner again pulls on your elbows for a final 10 seconds of stretching. PNF stretches typically produce greater improvements in flexibility than static stretches because they increase muscle relaxation so that a better stretch can be achieved.

Keys to a Successful Stretch
Before stretching, increase the temperature and blood flow to your chest muscles. When your muscles are warm, you’re able to stretch them further than when they’re cold. Plus, stretching cold muscles can cause muscle strains. Incorporate arm circles at your sides and arm hugs, which involve swinging your arms open and across your body. When you go to stretch, get into each position slowly to avoid the muscle reflex from preventing you from getting a full stretch. Except for the PNF stretch, hold each stretch for 15 to 30 seconds and do two to three sets of each one.

Stretching Frequency
If you're stretching your chest because of chronic muscle tightness that has led to muscle imbalance problems or shoulder pain, perform the PNF chest stretch and either the doorway or behind-the-head stretch at least once per day. In addition, do either the doorway or behind-the-head stretch before you go to bed. If you sit for long hours, do the behind-the-head stretch at your seat every three hours. If you're stretching to help prevent chest muscle tightness, perform either the doorway or behind-the-head stretch after each upper-body weight-training workout or at least three days per week.

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Ways to Stretch Hamstrings

Stand taller and kick further with more flexible hamstring muscles--the 3 powerful posterior thigh muscles. With the simple stretch below, your muscles will be in optimum shape for almost any activity and you'll avoid painful hamstring injuries.

Lie down on your back. Hold an exercise strap in your hands.

Bend your right leg at the knee and put the strap under your right foot.

Straighten your right knee. Use the strap to control how far you bend your leg at the hip, bringing your foot toward the ceiling.

Hold a comfortable, static stretch (no bouncing) for 60 seconds. Keep your abdominals lightly contracted, with your back flat. Avoid arching your back.

Bend your knee and place the strap under your left foot. Repeat the stretch on the other leg.

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Calf Muscles Stretching

A nice, deep calf stretch is a near-essential preparation for many types of exercise. Cardio workouts like soccer, running, cycling and stair climbing all significantly challenge the calf to contract and release quickly, and at varying angles and tension levels. Meanwhile, strength-training exercises like calf presses, mountain climbers and lunge pulses push the tension and power limits of your calf muscles. All of these exercises provide ample opportunity for muscle tears, sprains and strains. Stretching before and after your workout can help reduce the risk of injury and loosen the calf muscles for optimal performance during your workout.

Dynamic Calf Stretch
The dynamic calf stretch warms your calf muscles and loosens them up. From your hands and knees, raise your hips so that your body makes an inverted “V” shape. Keep your elbows, knees and back straight. Pick up one foot and set it down on the opposite ankle. Slowly and gingerly, lower your planted foot so that your heel approaches the ground. Gradually release back up so that you are once again pressing into the balls of your feet. Be careful not to injure yourself by overstretching. Do 10 to 15 repetitions for each leg. You can also modify this exercise to better suit the workout you are preparing for. Ideally, the dynamic stretch that you do before a workout should mimic the range of motion employed during that workout, but at a lower tension and reduced speed.

Rolling the Calves
Rolling the calves provides a dynamic stretch for pre-workout flexibility training. You will need a foam roller to complete this stretch. While seated, with your legs out in front, reach back and support yourself with both hands. Set one of your calves on the roller. Slowly raise yourself up so that you’re supported by only the foam roller and your hands. Maintaining precise control, roll back and forth on the roller. Each repetition should take three to four seconds. Do 10 to 15 repetitions with each leg.

Against a Wall
The against-the-wall move is a static stretch that targets your gastrocnemius, a major muscle in the calf. Static stretches are helpful for loosening up after an intense workout. Press both of your hands firmly on a wall in front of you. Lean forward against the wall. Stand with one leg behind you, straight at the knee, and the other leg in front of you, bent at the knee. Push your back heel against the floor, while shifting your hips forward slightly. Hold the stretch for 15 to 30 seconds. Do 10 to 15 repetitions with each leg. To target the soleus, the other major muscle in your calf, repeat this stretch with your back leg slightly bent. Ensure that you are able to hold the stretch without any pain. If you feel any pain, ease up and go for a shallower stretch.

Assisted Stretch
The assisted stretch, which is also a static stretch, has the potential for placing deep tension on your calves. While seated, extend your legs in front of you. Wrap a towel or an exercise band around one foot, and hold an end of the band in each of your hands. Maintaining a flat back, ease the band back toward you, until you begin to experience a deep stretching sensation in your calf. Hold the stretch for 15 to 30 seconds, and repeat 10 to 15 times with each leg. Do not stretch so far that it's painful, as this may damage your muscle.

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Breathing Tips for Stretching Exercises

It is extremely important to breathe correctly during stretching exercises. When you breathe properly, you provide the body with oxygen, which feeds all the vital organs and muscles of the body. A well stretched body functions more efficiently and is less likely to suffer injuries. Learning to breathe correctly can help you reach that goal.

Release all the tension from your body before you start stretching. This can be done by tightening and then releasing the major muscles, such as those found in the arms and legs.

Be aware of your breathing at all times. Stretching exercises are improved when all the components are put into effect at the same time.

Breathe naturally. You should breathe deeply, but don't take exaggerated breaths or hike up the shoulders toward the head, as this does not improve your breathing capacity.

Expand the rib cage and upper abdomen when taking in a breath (inhaling). This increases the amount of power available to you for movement, as well as increases the capacity of your lungs.

Breathe in through the nose and out through the mouth. It sometimes helps to make an audible sound when exhaling as this encourages relaxation.

Exhale during the exertion period of a stretch, such as when you are contracting (tightening) a muscle.

Inhale when releasing a stretch and returning to your original position.

Do not hold your breath during stretching exercises, as you deprive your body of oxygen.

Develop a routine for breathing and stretching by reading "Pilates For Every Body" by Denise Austin at Amazon.

Monitor your posture at all times. This improves your conditioning and enables the oxygen to make its way unimpeded throughout the body and to the muscles that need it.

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Psoas Muscles Stretching

The psoas muscle connects the lower middle spine to the top of the leg, making it one of the most important muscles in your body. You may not give this muscle much thought, as it's deeply embedded within your body; but when it's tight or injured, you experience a range of discomforts and injuries, including low back pain, sciatica, disc problems, hip degeneration, knee pain and pelvic pain.

A tight psoas can also compromise the range of motion you have in your low back, shoulders and hips. Stretching this hip flexor muscle is simple and necessary if you participate in activities that regularly shorten it, such as sitting for long periods or sports including running and cycling.

Function of the Muscle
Running, walking and sitting all engage the psoas muscle. When you raise your knee, the psoas contracts. When the leg swings back, as during a running stride, it lengthens the muscle. Sitting for hours at a time leaves the psoas in a contracted position -- habituating it into tightness. When it's tight, you suffer posturally from an arched lower back, anterior pelvic tilt and hunched-forward shoulders. These postural abnormalities can lead to compression of the lumbar discs of the spine.

The psoas doesn't work alone. It joins the iliacus at the hip, which travels from the hip to the thigh; the iliacus and psoas together are often referred to as the iliopsoas. Stretch this region daily or aim for at least three days per week on non-consecutive days. Stretching is especially necessary after psoas-tightening activities such as running.

Simplest Stretch
A way to determine if a psoas muscle is extremely tight is to lie on the floor with both legs extended in front of you. Hug one knee into the chest and, if the other leg lifts off the floor, chances are that the psoas of the extended leg is overly tight. Try this on both sides, as one side may be tighter than the other.

Stretch after doing this analysis. While on the floor, bring both legs to a 90-degree angle; ensure your tailbone stays on the floor. Draw the extended right leg toward your chest using your hands and place the left foot on the floor, knee bent. Slowly inch your foot along the floor, extending the left leg, to stretch the psoas. Go just to the point of mild sensation -- not pain. Hold for 20 seconds or longer and repeat on the other side.

Warrior I
The yoga pose of Warrior I, when you focus on not tilting the pelvis anteriorly, provides a solid stretch for the psoas. Stand in a lunge position, feet 3 to 4 feet apart, with the front knee bent deeply and the back foot set down at a 45-degree angle. The front heel aligns with the inner arch of the back foot. Lift your arms overhead and lean back slightly to feel the hip flexors push forward.

Yoga International suggests doing the pose in a doorjamb or against a pillar, with the right leg behind you and the left leg forward. Your hands reach up to hold the doorjamb or pillar and help pull your chest toward the wall and the naval and pelvis away. Working against the wall helps you tilt the pelvis posteriorly to effectively stretch the psoas. In either version of the pose, hold for about five deep inhales and exhales, or approximately 30 seconds.

Low Lunge
A simple kneeling lunge also stretches the psoas. Kneel on the floor or a mat and bring one foot forward so that the ankle is under the knee and the leg forms a 90-degree angle. Tuck your pelvis as you lean your body forward into the lunge. Avoid arching your lower back. If you feel comfortable doing so, raise your arms up and overhead, leaning back more. Treat the lunge as a dynamic stretch and press into it for 2 to 3 seconds at a time for 20 repetitions on each side.

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Lower Back Stretching

You may need to stretch your lower back due to long periods of sitting or standing, which can leave your back muscles feeling stiff or tight. Mobilizing and stretching your lower back before and after exercise can also help prevent injury and may reduce post-exercise muscle soreness. Many people feel their lower back tighten up when they are stressed, and stretching can help reduce tension and aid relaxation.

Lower-Back Anatomy
Your lower back, or lumbar spine, is made up from five lumbar vertebrae and several major muscles. The main muscles of the lower back are the erector spinae which is the collective term for the group of muscles that control many of the movements of your lower back. Other muscles of note include quadratus lumborum which is located between your lower ribs and the top of your hips, your obliques, or waist muscles, rectus abdominus, abs for short; and illiopsoas, or hip flexors. These muscles can all contribute to lower-back tension and stiffness.

Lower-Back Flexion Stretches
Flexion involves leaning forward and rounding your lower back. This type of movement specifically targets the erector spinae and can be performed several ways, including the cat stretch and the lying lower back stretch. To perform the cat stretch, kneel on all fours and lift the middle of your back up toward the ceiling to form an arch. The cat stretch can also be performed in the standing position -- just lean forward and place your hands on your thighs instead of kneeling on the floor. For the lying-lower back stretch, lie on your back, bend your legs and pull your knees in toward your chest. Raise your head to add an upper-back stretch to this exercise..

Lower-Back Extension Stretches
Leaning backwards and arching your lower back is called extension. Extension can help mobilize your lower back by stretching the muscles on the front of your hips and abdomen, specifically your hip flexors and rectus abdominus muscles. One way to extend your spine is the sphinx stretch. To start, lie on your front and rest on your elbows as though you are reading a book while lying on the beach. Extend your arms and raise your upper body to increase the range of movement of this stretch. Place your hands on your hips and lean backward to perform this movement while standing. You can also extend your spine by carefully lying on your back across a stability ball.

Lower-Back Rotation Stretches
Spinal rotation, or twisting, will stretch your lower-back muscles, mobilize your spine and also stretch your oblique muscles. You can perform rotation stretches by turning your shoulders or your hips. To perform the lying bent-leg oblique stretch, lie on your back and bend your legs. Keeping your shoulders flat on the floor, roll your knees to the side. Extend your arms out to your sides to help hold your shoulders in position. You can also stretch your obliques and lower back while seated. Place your feet flat on the floor and sit up straight. Keep your hips stationary, turn your upper body and look behind you. Hold the the arms or back of the chair if you want a deeper stretch.

Lower-Back Lateral-Flexion Stretches
Bending sideways is properly called lateral flexion, and in addition to stretching your erector spine, bending to the side also stretches your quadratus lumborum which is a deep lower-back muscle. Standing side bends using a chair provide an safe, supported way to laterally flex your lower back. Stand next to a chair with one hand resting on the chair back for support. Raise your opposite arm above your head. Lean sideways toward the chair but not allow your hips or shoulders to twist. You can also perform side bends without the chair by simply leaning sideways and sliding your hand down the side of your leg.

Considerations
Perform some light cardio to warm up prior to stretching. This will ensure your muscles are ready to be stretched. Ease into each stretch gently and do not bounce as doing so can lead to injury. Hold your chosen stretch for 10 to 60 seconds -- short stretches maintain your current level of flexibility, while longer stretches improve it. Ease off or stop stretching altogether if you feel any pain.

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Relieve Stiff Neck Stretching

The Sternocleidomastoid muscles are frequently the location of neck pain and stiffness. These muscles run up the front and sides of the neck and attach behind the ears, allowing the head to turn and rotate in different direction. The Sternocleidomastoid muscles are used every day by everyone but when stiff or sore, movement is greatly reduced. Stretching the Sternocleidomastoid muscles in your neck can relieve stiffness and enhance mobility, preventing future stiffness.

Sit with your back straight, shoulders back and down and your head looking forward. Relaxing the shoulders so they are down, away from your ears, is essential for proper stretching and reducing the potential for injury.

Turn your face toward one shoulder, moving slow and keeping your head up and chin parallel to the floor. Do not turn your head to the point of pain, but enough to feel the stretch. Hold this position for several moments, then slowly shift your face upward while keeping your chin over your shoulder. Hold for several moments, then lower your face slowly and return to facing straight in front of your chair. Repeat on the other side, and perform three to five sets.

Lower your chin and gaze toward the center of your chest, as low as you can without pain. Hold this position for several moments then slowly rotate your face to one side, just enough to feel a stretch in your neck. There should be no pain. Hold this position for a moment then slowly rotate face to the other direction, pausing briefly at the center of your chest again. Hold the position for a moment, with your face turned to the side. Rotate face back to the center of your chest then slowly lift up to the start position. Repeat three more times.

Sit with your face forward, shoulders relaxed and down in a natural position, away from your ears, and chin parallel to the floor. Slowly bring your right ear toward your right shoulder, without lifting your shoulder. The ear and shoulder won’t touch, but should stay in line with each other. Hold for a moment. Lower your left shoulder slowly, only a little bit, to intensify the stretch on the left side of your neck. Hold for a moment. Release the stretch and lift the head back to the start position. Repeat on the left side, lowering the right shoulder for the stretch. Repeat three more times.

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Do Splits in 2 Months

For budding dancers, gymnasts and cheerleaders, sitting in a full split is a sign that you've arrived. If you're not there yet, grab your calendar and map out a two-month plan. Certain factors -- including anatomy, age and gender -- might make it harder to increase flexibility quickly, but a sensible stretch regimen and a fierce stick-to-it attitude will work in your favor. Whether you're aiming for middle splits or front splits, 60 days of concerted effort can help you get there.

Spend 15 minutes a day stretching at home. After a brief cardio warm-up, use a variety of stretches to gradually lengthen and loosen your hamstrings, hip flexors, inner thighs and lower back. The butterfly stretch, lateral lunges, standing and seated straddles, and straddles from a supine position with the legs against a wall are all effective for improving middle splits. Add low forward-facing lunges, a kneeling hip flexor stretch and the sit-and-reach stretch for front splits. As your flexibility improves, repeat every stretch two or three times per session. After the first month, bump up to two or three sessions a day.

Take a flexibility-friendly class. All forms of dance -- from classical ballet to hip-hop -- help lengthen muscles and increase hip-joint range of motion. Those are key to a safe and comfortable split. If dance isn't your speed, try yoga or Pilates, both of which promote body awareness, relaxation and flexibility in the spine, hips and legs. Attending class consistently two or three times a week should help get you closer to a full split.

Grab a partner. Stretching doesn't have to be a lonely affair. After your next dance class or cheerleading practice, ask a friend to stay late and do some partner-assisted stretches with you. For example, lie on your back with one leg extended to the ceiling; let your partner gently press the raised leg toward your chest. Or, sit facing each other for a "double sandwich." Both partners extend their legs to the front, letting the soles of their feet touch. Grab hands and both of you slowly hinge forward over your thighs.

Invest in a for-pay flexibility program. There are products available in different formats -- including downloadable videos and DVDs -- that are designed to help you achieve a split in a matter of weeks or months.

Stay motivated. Post cheery notes around the house or set an alarm on your computer to remind you to stretch. Keep a chart or diary, recording which stretches you did, how long you stretched and how you felt afterward. If you miss a stretch session, don't beat yourself up; just get back on track the next day. Every few weeks, treat yourself to something fun, such as a cool pair of leggings or fluffy socks, to make stretching more enjoyable. Vary your stretches -- or take your routine to your backyard, a park or the beach -- to stay inspired.

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How to Stretch Quad Muscles

The four muscles that make up the front of the thigh are called the quads. Stretching them can prevent injuries and may help reduce soreness. Stretching the quads may also be helpful as part of a physical therapy program. There are several ways to stretch the quads. Try different techniques and determine what works best for you.

Lay down on your stomach. Keep your feet about shoulder-width apart. Turn your head to either side for comfort.

Grab one of your ankles or forefoot. Gently pull your foot to your buttocks. Only go as far as is comfortable. Keep in mind while stretching you should feel tension in the quad but not pain. Go slow and stop if it becomes painful.

Hold the stretch for twenty to thirty seconds. Repeat the same stretch on the other leg. While you stretch don't hold your breath. Breathe normally.

Consider having someone assist you with the quad stretch to get a deeper stretch. Instruct your partner to lift up slightly on your knee after you pull your foot to your buttocks. Tell him to increase tension on the quad by continuing to lift up slowly until you say to stop.

Keep in mind the quad stretch can also be done standing. Place a hand on a wall for balance. Stand with feet shoulder width apart. Follow steps two and three as listed above. Bend the supporting knee slightly as you stretch the opposite quad.

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Gymnastic Tumbling Stretches

Stretching your muscles out regularly is an important part of any gymnastics routine. It helps prevent injury, increases your range of motion and enhances your performance. Use various stretching methods to complete every workout. Spend at least 10 minutes daily stretching out. Here are some examples of various stretches that will benefit anyone attempting gymnastic tumbling.

Sit up tall on the floor with your legs extended. Lean forward until your head touches your knees and hold for 15 seconds. Flex your feet in toward you and hold the stretch for another 15 seconds. This stretches various leg mucles, including your hamstrings.

Stay in the upright seated position on the floor. Extend your legs out to either side of you. Lean your chest and head down toward the floor, attempting to touch your nose to the ground. Hold your stretch for 30 seconds and breathe deeply. This stretch targets your inner thighs.

Lie flat on your back. Put your feet flat on the floor and bend your knees at a 90 degree angle. Lift your upper body up by placing your palms flat on the floor behind your shoulders. Hold the position for 30 seconds. Rest and repeat two more times. This will stretch your abdominal muscles and your hip flexors.

Grab the back of your legs to bring your knees into your chest. Do this in a lying position on the floor. Curl your chin into your chest and bring your knees in as far as you can. Hold the stretch for 30 seconds.

Stand up and place one hand on a wall for stability. Bend one leg so that your foot comes up behind you. Hang onto your foot with the opposite hand and pull your leg up gently. Keep your knees together to stretch the quad. Hold the stretch for 30 seconds. Switch sides and repeat.

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Beginner Gymnastic Stretches

In the world of gymnastics, stretching is vitally important for newbies and pros alike. Stretching increases blood flow to muscles and joints, improves posture and form, boosts flexibility, and helps prevent sports-related injury. As you become acquainted with beginning gymnastics skills -- forward and backward rolls, cartwheels and handstands -- make sure you hone your stretching skills too.

Warming Up
Stretching when your muscles are cold is a recipe for pain and injury, so kick off your stretch routine with a five- to 10-minute warm-up. Spend a few of those minutes doing light aerobic exercise, such as high-knee marching, jogging lightly, power skipping or jumping rope. Or warm up with some basic gymnastics skills, such as low leaps or chasses -- a movement that resembles galloping -- to the front or side. The point of the warm up is to increase circulation to your limbs, loosen up your joints and raise muscle-tissue temperature. At this stage, keep your movements relatively small, but involve your arms to increase blood flow to your upper limbs.

Dynamic Stretching
When your heart is pumping and you start sweating, transition into dynamic stretching, which involves continuous repetitive movement. Use a variety of dynamic stretches to target most areas of your upper and lower body, including butt kicks or traveling lunges for your thighs, sweeping arm circles for your shoulders, toe walking and heel walking for your shins and calves and trunk twists for your back and obliques. Circle your hands clockwise and counterclockwise to relax and loosen your wrists; fan your fingers and then close them into fists to stimulate the tiny muscles in your hands; and "draw" the letters of the alphabet in the air with each foot to loosen your feet and ankles. Throughout the dynamic portion of your stretch routine, keep your movements smooth, slow and perfectly controlled.

Static Stretching
Now that your muscles are warm, do some static stretches to promote flexibility. Cover the major muscle groups, including quads, hamstrings, glutes, groin, calves, neck and shoulders, arms, back and hip flexors. As a beginner, stick with basic stretches that won't overstress your joints. Start standing in a wide stance and gently tilt your head to one side and then the other. Do a lateral trunk stretch to the right with your left arm overhead; repeat on the other side. Do a forward bend, maintaining a straight spine and keeping your hands on your thighs for support. On the floor, do a butterfly stretch and then a pike stretch with your legs together and extended in front of you. Move into a seated straddle position; keeping your back straight, slowly walk your fingertips forward along the floor. Move into a pushup position and do a seal stretch, slowly raising your shoulders and chest off floor. Move into stretch positions gradually and hold for up to 30 seconds, repeating up to four times.

Safety First
As a beginner, safety is a primary concern. Never push past the point of mild to moderate tension. If you feel pain or pinching, stop. Avoid bouncing, which can trigger the stretch reflex, causing the muscle to contract and shorten. Always use proper form to avoid putting excess stress on the muscles and joints. Stay away from extreme stretches -- such as the classic hurdler's stretch or bending the head to the back -- which can result in serious injury. Avoid hyperextending the knees; keep the knees "soft," or slightly relaxed.

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Abs & Stomach Stretching

Stretches for major muscle groups like your chest, quads and hamstrings come pretty intuitively to most exercisers. But there's another muscle group that tends to fly under the radar: your abdominals. Just as they strengthen from training like other muscles, they also benefit from regular stretching: dynamic stretches before intense workouts, and static stretches after the workout or at least three times weekly.

How and When to Stretch
Aim for three sessions of static stretching every week -- either after or between your workouts. Ideally those sessions should last for up to 30 minutes, but only a couple of those minutes need to be dedicated exclusively to your abs. The American Council on Exercise recommends holding each stretch for 15 to 30 seconds, and repeating the stretch two to four times. Dynamic stretches should be incorporated into the five- to 10-minute warm-up you do before every workout. You only need to spend about 30 seconds at a time on any given dynamic stretch.

Dynamic Stretches
Start slowly with your pre-workout dynamic stretches, then work up to faster and larger movements as your muscles warm -- but never so fast or large that they're out of control. Two of the best dynamic stretches for your abs are trunk rotations and side bends or side bends. To do side bends, hold a long dowel across the back of your shoulders and lean first to one side, then the other. You can also do side reaches, discarding the dowel and reaching your right arm up and to the left, followed by the left arm up and to the right.

To perform trunk rotations, stand square with your knees slightly bent. Keep your belly button tight to support your spine as you rotate your torso from one side to the other. Think of moving not just your upper ribs, but your belly button side to side as well.

Static Ball Stretch
Static abdominal stretches are best done at the end of your workout, or between workouts for stress relief and loosening tight muscles. If you have an exercise ball or Bosu trainer at your disposal, the very easiest -- and best -- static abdominal stretch is simply draping yourself face up over the ball or round side of the trainer. The ball simultaneously supports your spine and positions you for the perfect stretch.

Static Floor Stretch
If you don't have access to an exercise ball, you can simulate the same static stretch by lying face down on the floor. Leave your hips in contact with the floor as you press yourself up on your forearms; straighten your arms for a more intense stretch. Take care to spread the backward curve evenly along your spine instead of focusing the extension only on your lower back.

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Stretches for Tight Hamstrings

Anyone who has watched a track and field even has seen hurdlers warm up by assuming the hurdlers position while sitting on the ground. Their flexibility is very obvious as they reach down and grab the bottom of their shoes. For the average athlete, trying to emulate that exercise without understand exactly what it does to the muscles of the hip and lower leg can be disastrous. The following tips will help you do a hurdler stretch for tight hamstrings.

Sit on the ground. Bring your knees to your chest. Slowly allow your knees to fall to the ground. The soles of your feet will be facing each other.

Straighten your back. Place your hands on your hips. Slowly bend forward from the hips. Hold that position for 15 seconds. Straighten back up.

Extend one leg. Leave the other in its forward flexed position. You should not tuck it under and behind you as do hurdlers.

Move your hands down your extended leg. Keep your back straight. Bend from the hips. Your will feel a distinct pulling in the hamstring of your extended leg. Reach your point of maximum stretch, don't bounce.

Hold that position for 20 to 25 seconds. Slowly straighten back up.

Reverse positions and stretch the opposite leg. Repeat three times for each leg.

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Backbend Exercises & Stretches

Backbend exercises and stretches use thigh, stomach, back and butt muscles, as well as hip flexors and your pelvis. They require balance and muscle control. You can do backbend exercises at home or in a gym to improve flexibility and strength in your spine.

Stand up, steadying yourself in a door frame if needed and bend your neck backwards so that the back of your head is laying against your back. Push your chest out and lift your behind as if you're trying to touch your head to your rear. Count to five, bending a little farther backwards with each count. Try it 5 to 10 times.

Get face down on the floor and prop your upper torso up. Your palms stay flat on the ground as you arch your back, trying to touch your head to your rear again. If needed, come off the palms and use your fingertips instead to get a greater bend during this exercise.

Lay on an exercise ball on your back. Stretch backwards, bending over the ball, and planting your hands on the ground. Rock back and forward a little, gently. Use your hands and legs to push and pull your body over the ball as a good stretching exercise.

Kneel on your knees and lean back carefully. Reach your hands behind you on the ground to brace yourself as you keep stretching backwards as far as you can. Hold the position for one minute and return upright. Repeat two to three time. Eventually, as you get better, stop using your hands to brace yourself. Extend your arms out in front to help balance.

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Increase Flexibility to Touch Your Toes

Being able to bend at the hips in order to touch your toes -- without bending your knees -- takes a high level of overall flexibility. However, it isn't impossible for the average person. With repeated stretching on a daily basis, you can produce long, lean back, hamstring and calf muscles that are flexible enough for you to achieve an easy, comfortable toe-touch.

Two Types of Toe Touches
You can opt to touch your toes while sitting or standing. Doing so while sitting is generally easier than while standing because you don't have the added burden of having to balance your body against gravity. After stretching your back, hamstrings and calves, it might be helpful for you to practice touching your toes while sitting down first and then graduate to a standing toe-touch. To touch your toes while sitting, simply sit down with your legs together and straight out in front of you; lean forward as far as you can as you reach for your toes. To touch your toes while standing, stand with your legs together and your knees straight; slowly bend at the hip and attempt to touch your toes.

Stretch Your Calves
Stretch your calf muscles by standing about 6 inches away from a sturdy wall. Put one foot forward, placing the toes and ball of your foot on the wall and leaving your heel on the floor. Push your body forward until you feel the stretch in your calf. If you're having trouble feeling it, just scoot your heel closer to the wall about an inch at a time until you do. Hold the stretch for 10 seconds. Repeat twice more times, and then switch legs to stretch the other calf.

Stretch Your Hamstrings
Stretch your hamstring by placing your leg on a piece of sturdy furniture or equipment until your foot is at about hip level. For comfort, you may want to place a rolled towel between the furniture and your ankle. Slowly bend over and bring your cheek down toward your outstretched thigh. You can grab onto your leg to help pull yourself down, but only go as far as is comfortable for you. Hold this stretch for 10 seconds. Release the stretch and repeat it two more times on the same leg. Using the same steps, repeat the process on the opposite leg.

Stretch Your Back
To stretch your back muscles, stand with your feet just beyond shoulder-width apart. Grab your left elbow with your right hand, and grab your right elbow with your left hand. Bend over forward as far as you can, letting your clasped arms hang. Don't focus on trying to touch your toes but simply work on stretching out your back. Hold the stretch for 10 seconds and then stand up straight again. Repeat the stretch twice more.

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Head Touching With Feet

Touching your head with your feet requires advanced flexibility and balance. You can learn how to do it, and then make it part of a stretching routine that can keep you limber and agile. You may not be able to go all the way at first, but don't force it. Just bring your feet and head as far as they will go. Gradually, you'll be able to bring them together.

Lay flat on your back on a cushioned surface such as an exercise mat.

Place your hands behind your knees. Your grasp should be firm.

Bring your knees toward your chest. Make sure that you keep your movements slow and controlled.

Slide your hands to your ankles. Grasp your ankles with a firm grip.

Pull your feet toward your head. Stop if you feel pain.

Lift your head up to meet your feet.

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How to Stretch Thighs

Your thighs contain a variety of muscles that are responsible for different hip and knee movements. The main muscle groups in your thighs are the four-muscle quadriceps in the front, plus the hamstrings in the back. The hamstrings contain three muscles, including the two-headed biceps femoris. Stretching these large muscle groups is particularly beneficial after a workout, promoting increased flexibility and possibly reducing postworkout soreness.

Stretching Your Quads
Lie on your right side with your body straight and your head propped up by your right arm.

Bend your left knee and bring your left heel as close to your butt as you can. Move your left thigh as little as possible.

Grasp your left foot or ankle with your left hand and pull your heel closer to your butt. Your left knee should move backward just a bit, to keep your hip straight, but your thigh shouldn’t move upward.

Maintain the stretch for 30 seconds and then repeat it on the right leg, while lying on your left side.

Hamstring Stretch
Sit up straight on the floor with your legs together and extended directly in front of you.

Bend from the waist, lean your chest forward and reach ahead with your arms. Touch your toes with your fingers -- or come as close as you comfortably can -- while your knees remain straight. Keep your back straight throughout the stretch.

Hold the stretch for 30 seconds.

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Lower Abs Stretching

The lower abdominal muscles perform the important function of helping protect the spine from injury. Preparing these muscles before and after exercises helps you get the most out of your workout. Stretching also has an added benefit in causing your muscles to continue working well after your warm-up, workout and cool down are complete. As with any stretching activity, proper posture is the key to correct warming up a muscle group. Keep your head straight with eyes ahead, shoulders relaxed and your back straight.

Cobra stretch. Lie flat on your stomach, hands positioned flat on the floor below your shoulder (like a push up position) and with the tops of your feet flat on the floor. Gently push your body up with your hands to straight arms. Don’t arch the back too much. Your aim is to feel a gentle pull in your lower tummy area. Hold for a 10 count, lower back down to the ground. Repeat 5 times.

Standing abdominal stretch. Stand with feet shoulder width apart. Place the hands, with fingers down, on the back of the hips. Focus on keeping proper posture with a straight back and relaxed shoulders. Slowly lean back just a little and lift your chest up to the ceiling. You should be feeling the stretch in your lower abdomen. Hold for a 10 count and relax. Repeat 5 times.

Lying abdominal stretch. Lie flat on your back with straight legs and arms extended over the head. Slowly reach with your arms by lifting the chest only and stretching the lower abdomen. Hold for 10 counts and relax. Repeat 5 times.

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