Go! Flexibility
You should stretch after completing these and all other strength and endurance-building exercises. Slowly stretch into the desired position as far as possible without causing pain. Making progress in your stretching exercises requires you to know your limits. A stretching exercise should never hurt. It may feel slightly uncomfortable, but it shouldn’t be painful. Each time you stretch, push yourself to stretch farther, though not so much that it hurts. Relax and breathe normally while you do your stretches, and avoid bouncing during the stretch. Inhale at the beginning of the exercise and exhale while you hold the stretch.
Flexibility exercises are often the most neglected part of a fitness program, yet they can be the easiest and most enjoyable type of exercise to do.
NOTE: The flexibility exercise on these pages can be performed by Texercisers at all levels: Level 1, Level 2, Level 3.
Shoulders
The shoulder is a complex system of bones, muscles and tendons that provides great range of motion for activities such as throwing and swinging. It is, however, vulnerable to dislocation, impingement, rotator cuff tear, arthritis, separation, and bursitis, so it’s important to keep it stretched. Put your fingertips on opposite shoulder behind the neck. Hold 10-20 seconds. Repeat 3-5 times with each arm to complete one set.
Biceps and triceps
These muscles normally stay flexible because they’re often used in daily life. Bending your elbow brings triceps into their normal stretch length. Straightening the elbow extends biceps to normal length. Tightness in these muscles generally occurs where they attach to the shoulder. Combined elbow/shoulder motions are described below.
Biceps: With arms straight and fingers interlaced, raise arms behind your back until stretch is felt. Hold 10-20 seconds. Repeat 2-3 times.
Triceps: Bring right hand behind head and down as far as possible. Reach up with left hand, palm facing out, and grasp right hand. Hold 10-20 seconds. You may use a belt or towel as a beginner aid to help work hands closer together. Repeat 2-3 times.
Hamstrings
The hamstrings are very important to keep flexible. They not only impact the knee, but also the pelvis and back. Tight hamstrings shorten your stride and are associated with postural and back problems.
Lie on your back. Bend one knee up and grasp behind the knee, holding the thigh so that it points straight up toward the ceiling. Don’t allow the thigh to move. Then slowly extend your knee, bringing your foot towards the ceiling until you feel the stretch. Hold for 10-20 seconds then allow the knee to bend and relax. Repeat 5-7 times.
Quadriceps
The quadriceps usually maintain good flexibility during activities such as going down stairs or sitting in a car. However, the tightness of one specific muscle (rectus femoris) is very common because it involves both the hip and knee joints.
Lie on your back at the foot of the bed. Let one leg hang off while bending the other. You may feel a stretch attaining this position, but to add more stretch, bend the knee of the hanging leg.
Hold for 10-20 seconds, then relax. Repeat 5-7 times.
Calves
The calf muscles are very important to keep flexible. Tight calf muscles result in shortened walking strides and contribute to back problems. (Tight calf muscles usually occur in women who wear high-heeled shoes.) Place one leg forward, bent, with the other leg behind and straight. Lean forward keeping your back heel flat. Hold 10-20 seconds. Repeat 5-7 times with each leg.
Inner thigh
Sit on the floor with your feet apart. Bend one leg into center. While exhaling, lean your torso toward the straight leg, point your toes up. Hold the stretch 10-20 seconds. Repeat 5-7 times with each leg to complete one set.
CAUTION! Don’t do this exercise if you have back problems or a history of spinal fusion or surgery.
Lower back
Back pain affects an estimated four out of five people at some point in their lives. Stretching your lower back generally helps relax the muscles after spending long days on your feet. Standing or sitting upright can help retrain muscles to fall into perfect posture.
Lie on your back. Bring one knee up towards your chest and grasp it with both hands. Gently bring it toward your chest, as though you are giving your leg a hug. Take a deep breath in and out, then relax and lower your leg. Repeat 3-5 times with each leg.
CAUTION! Don’t do this exercise if you have pain with it or if you have any acute back injury. Consult your doctor first.
Abdomen
The abdomen muscles are one of the most overlooked muscle groups for exercising, especially stretching. Yet they’re crucial in maintaining strong, healthy backs. Abdominal muscles remain in a shortened position any time you are sitting. By encouraging the abdominal muscles to shorten, your spine stays flexed, which can put irregular stress on the spine. The following exercise not only stretches the abdomen, but also helps the spine.
Prop body up on elbows for 10-15 seconds. Slowly lower it. Repeat 10-20 times for one set.
Updated: August 28, 2008
