It is important to start every workout and if possible every day with a basic set of stretches. This helps to prevent achy muscles throughout the day, helps minimize stress on the body and improves our flexibility.
You will need about 4 1/2 minutes if you give each stretch 10 seconds. It is great if you can hold it longer but you do not want to pull your muscles and end up hurting yourself.
There are 15 basic stretches.
2. Upper Back
5. Back of Thighs 1
6. Back of Thighs 2
7. Front of Thighs 1
8. Front of Thighs 2
If you have a hard time balancing you can do the previous stretch by laying flat on your stomach and then bringing your heel to your bum and holding with your hand. Hold for 10 seconds and then switch legs.
9. Outer Thighs
Laying flat on your back bring your right foot towards your bum and take your left leg and cross your ankle over your right knee. Raise your right foot off the ground creating a 90 degree angle and you should feel your left thigh tighten. Hold for 10 seconds and repeat on other side.
10. Inner Thighs 1
11. Inner Thighs 2
12. Lower Back 1
13. Lower Back 2
14. Lower Back 3
In a sitting position straighten out your left leg, then take your right leg and cross it over, leaving your knee up (do not straighten). Take your left elbow and place it on the outside of your right knee and turn your upper body to the right. Hold for 10 seconds and repeat on the other side.
Try to stretch when you wake up, before you go to bed and before any prolonged activity. Stretching should not be painful. If you are having pain you are pulling your muscles too hard, relax, stretching should be comfortable.