Remember to stretch after completing strength or endurance exercises. Slowly stretch into the desired position as far as you can without causing pain. Making progress requires you to know your limits — a stretching exercise should never hurt. It may be 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, and avoid bouncing while stretching. Inhale at the beginning of the exercise and exhale while you hold the stretch. The flexibility exercise on these pages can be performed by Texercisers at all levels.
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.
Follow along with the 10 minute Texercise video to increase your flexibility. Flexibility exercises (often refereed to as stretching) helps improve your range of motion and gives you more freedom to do the things you want to do.
Inner thighSit on the floor with your legs extended and your feet shoulder width apart. Bend one leg into center. While exhaling, lean your torso toward the straight leg, with your toes pointed 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.
HamstringsThe hamstrings are very important to keep flexible. They not only affect 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 with both knees bent and feet flat on the floor. Lift one leg up, keeping the knee bent, and grasp your thigh, just below the knee. Do not allow the thigh to move. Then slowly extend your knee bringing your foot toward the ceiling until you feel the stretch. Hold for 10-20 seconds; then allow the knee to bend and relax. Repeat 5-7 times with each leg.
Biceps and tricepsThese 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.
Stand with arms behind your back and fingers interlaced. Raise arms behind your back until stretch is felt. Hold 10-20 seconds. Repeat 2-3 times.
TricepsReach left arm behind you and placeforearm against your back with palm facing out and elbow bent. Bring right hand behind head and grasp left hand (or bring down as far as possible).
Hold 10-20 seconds. You may use a belt or towel work your hands closer together.
Repeat 2-3 times with each arm.
Lower backBack pain affects an estimated four out of five people at some point. Stretching your lower back generally helps relax the muscles. Standing or sitting upright can help retrain muscles for better posture.
Lie on your back with both knees bent and feet flat on the floor. Bring one knee up toward 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, and then relax and lower your leg. Alternate legs, and 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.
ShouldersThe 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 tears, arthritis, separation and bursitis, so it's important to keep it stretched.
Put your fingertips on the opposite shoulder behind the neck. Hold 10-20 seconds. Repeat 3-5 times with each arm to complete one set.
AbdomenThe abdominal muscles are one of the most overlooked muscle groups for exercising, especially stretching. Yet they're crucial in maintaining a strong, healthy back. 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.
Lie on your stomach and prop your body up on elbows for 10-15 seconds. Slowly lower it. Repeat 10-20 times for one set.
QuadricepsThe 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 on the edge of the bed. Let one leg hang off the side while bending the other. You should feel a stretch in this position. Hold for 10-20 seconds. Repeat 5-7 times with each leg.
CalvesThe calf muscles are important to keep flexible. Tight calf muscles result in shortened strides and contribute to back problems. (Tight calf muscles can occur in women who wear high-heeled shoes.)
Standing, 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.
Updated: December 13, 2011