5-Minute Full Body Stretch
Do these stretches after every workout, holding each for 30 seconds each. They target every muscle in the body from top to toe. All the following exercises are done standing with feet shoulder-width apart.
Neck
Procedure: Gently tilt the head to one side until you feel a stretch on the opposite side of the neck. Then repeat on the other side.
Tip: Increase the stretch from neck to shoulder by placing your right hand on top of your head as your head tilts to the right.
Upper Back
Procedure: Clasp your hands together and push your arms straight out in front of you at shoulder level, parting your shoulder blades.
Tip: To create a more intense stretch, use a pole or gym machine that you can hang backwards from to increase the stretch.
Lower Back
Procedure: Lie on your back and pull your knees to your chest so your tailbone curves gently off the floor. Rock your knees back and forth slowly for 15 seconds. Then with hands on knees gently circle the knees clockwise, then anticlockwise for 15 seconds.
Tips: If you want to take longer doing stretches you may- you can never do too much. But the stretches I've designed here are for speed and efficiency.
Chest
Procedure: Hold your abdominals tight and keep your head, neck and shoulders relaxed. Clasp your hands behind your back and lift your arms behind you until you feel the stretch across your chest.
Tips: If you are working with a buddy, increase the stretch by getting them to raise your hands at the back. Don't lean forward: keep your head in the same position.
Shoulders
Procedure: Bend one arm and bring it across your body at shoulder height. Place your opposite hand or forearm on the upper arm and push to increase the stretch. Repeat on the other side.
Tips: Be careful not to shrug your shoulders as you do this. Keep them down and relaxed.
Triceps
Procedure: Raise your left arm in the air, bend at the elbow and place the hand behind your head in the middle of your shoulder blades. Place your right hand on the left elbow and push against your arm to increase the stretch. Keep your back and neck in alignment as you stretch. Repeat on the other side.
Tips: Push your head back on to your arm to increase the stretch slightly.
Quads (Front Thighs) And Hips
Procedure: Stand up straight with one hand on a wall, chair or your workout buddy. Bend one leg at the knee, pulling your foot towards your buttock and keeping your knees together. Repeat on the other leg.
Tip: Keep your tailbone tucked under so there is a straight line down the front of your body- this will increase the stretch on your hip flexors and thighs. The supporting leg should be slightly bent.
Hamstring (Back Thighs)
Procedure: Stand and place one leg straight out in front of you, with your heel on the ground and toe flexed. Bend your supporting leg slightly then bend forward from the hips, keeping your abs pulled tight. Repeat on the other leg.
Tip: To increase the stretch, bend further forward from the hips, keeping your back stretch.
Calves
Procedure: Stand with your hands against the wall at shoulder height and step one foot back behind you. Keep your front leg slightly bent and the back leg straight. Push the heel of your back leg into the ground. Repeat on the other side.
Tip: Place the other foot on the back of your heel to increase the stretch.
The Mindset
As you stretch out, think about what you have done and congratulate yourself on it. Allow your body to feel strong. Tell yourself that you're fit, strong and flexible even if you don't feel like it. It's mind over matter: let your mind override your body and feel the fitness high.