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Warm Up

The biggest mistake most people make in their workout is skipping a warm-up and stretching. That's a pity. A good ten minutes spent in warming up would help them accomplish so much more in the gym. Even more important, it is the best way of preventing injury and back pain. A few minutes stretching could save you from being carried out on a stretcher.

When I started working out as a teen, I thought I knew it all. That stretching was just for old folks, I wanted to get right into the meat of the workout. When I injured my back, a chiropractor set me straight. I tried it and to my amazement it worked.

So if you do incorporate stretching into your workout routine, I advise you to begin. You do not have to be a weightlifter or athlete to benefit from stretching. I encourage everyone to stretch, because stretching allows our bodies to return to a fresh and natural state. Look at how limber babies are!

Flexibility is one of the key components to a balance fitness program. If you do not stretch, you will be missing an invaluable part of your overall well-being. Flexibility does many positive things; it prevents injury, promotes relaxation, reduces stress, increases your range of motion, keeps your body loose and agile and, most importantly, stretching will improve your posture.

It is important to stretch every day, especially after working out. It is also important to stretch during your workout. Stretching will help to avoid tightness and the muscle soreness created by lifting weights.

You should always warm up to get the blood circulating throughout the body and into the muscles. A warm muscle is more flexible than a cold one. Riding a bike, using the treadmill or Stairmaster for five to ten minutes is a good way to warm up. This allows the body time to adjust from resting to working out. You can also stretch while you are resting between sets. Stretch the specific muscle that you are training. This will save time and help to avoid injury. The benefits of stretching also include improved circulation, improved muscle tone and increased body awareness.

Stretching essentials:

Wear comfortable clothes that are loose fitting Sit on a cushioned mat or carpet

Concentrate on deep breathing. - This will help to slow you down and help to pace your stretching. Remember, breathing should be relaxed and from the abdomen. The good thing about stretching is that you can do it anywhere.

Basic Stretching Exercises:

Side Bends:
stretches the obliques and other muscles at the sides of the torso.

Standing Forward Bends:
Stretches the hamstrings and lower back.

Hamstring Stretches:
Stretches the hamstrings.

Lunges:
Stretches the inner thighs and hamstrings.

Feet Apart Seated forward bends:
Stretches the inner hamstrings and lower back.

Inner Thigh Stretches with soles of the feet touching:
Stretches the inner thighs.

Hurdler’s Stretches:
Stretches the hamstrings and inner thighs.

Spinal Twists:
Increases the rotational range of the torso.

Hanging Stretches:
Stretches the spine and upper body.

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