Stretching Tucson AZ

• Stretching can be done before the workout, between sets and after the workout.
• When stretching before the workout, do it only lightly as the muscles are not warmed up yet and therefore not as pliable.
• Immediately after your workout, when your muscles are warm and limber, is the best time to stretch for improving your flexibility.
• Hold stretches for 2 to 3 sets of 20 to 60 seconds to get the full benefit. Holding for less than 20 seconds will give you a temporary increase in range of motion while stretching for 20 or more seconds affects the plastic, permanent aspect of the muscles and connective tissue.
• Do not stretch past the point of pain and do not do stretches that are dangerous or cause pain.

1. Back

Hold onto a rail, pole, bar, etc., with one hand. Rotate your body inwards towards that hand then allow your weight to fall backwards.

• You can adjust where the stretch affects in your back by standing more upright or bending over more.
• Staying more upright will target the upper/middle back while leaning over will hit the lower side and back area.

2. Chest

Stand beside a vertical pole or wall with your arm straight out to the side and holding on. Bend your elbow slightly then rotate your body away from your hand. Keep your shoulder back and your chest puffed out.

3. Front Thigh - Quadriceps

Kneel on the floor on one knee with your front leg and your back leg bent at 90 degrees. From this position lean back somewhat, pushing your stretching-side hip forward and leaning your upper body back.

• You should feel the stretch in your back leg from your hip flexors (the muscles that are located around your hip bone which bring the thigh up towards the abdomen) right down to your lower quads by your knee.

4. Hamstrings - The Back of the Thighs

Put your foot up on a bench or raised surface that you are standing in front of.

• Hold onto something for balance if you need to.
• Lean over and try to touch or grab your foot.
• Keep your lower back arched as you lean over for the greatest stretch.

5. Shoulders

Pull your arm straight across in front of your chest and push it into your chest with your other arm.

• This stretch affects the rear and side aspects of the shoulder.