Stretching
It is difficult to convince people to stretch before physical activity. They don’t want to ‘waste the time’. But if you want to help prevent injury you will make stretching a necessary habit.
It is good to stretch before and after any type of exercise, cardiovascular or resistence training. The joints and muscles should be prepared before the activity and cooled down afterward.
Warm up before the pre-stretching and you will already be warmed up for the post-stretching. You can warm up simply by walking in place for several minutes, walking around a room, walking around the yard, walking slowly up and down some steps. Then stretch.
The stretches should be held for at least 30 seconds each and longer as your activity level increases. Each stretch should be held. Never bounce on the stretches.
The following stretches include every joint and muscle group. It is a simple routine working all the way down the body.
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Calves
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Quadriceps
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Hamstrings
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Triceps
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Biceps and Lats
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Rear Deltoids
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Chest and Biceps
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Front Deltoids, Biceps
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