Stretching of the body is important to maintain good flexibility in the muscles and joints. If flexibility is not maintained then range of motion in the joints can be compromised, leading to other injuries. Stretching will also help improve athletic performance, increase blood flow, and improve the efficiency of your muscles.
Static stretching is the most common type of stretch and is typically used to improve flexibility. This type of stretching is when you hold a stretch for a certain length of time without bouncing or other movements.
When to Perform Stretches?
Static stretching should be performed following a workout as a cool down while the muscles are still warm. It used to be the thinking that stretching before working out was best, however recent research has showed that static stretching as a warmup can be detrimental to the muscles.
How Long to Hold the Stretches?
Stretches should also be performed for a hold of 30 seconds 3 times during a stretching session (Check out this post on why). Also, the stretches should be comfortable and not painful. I will describe to my patients that it should be a hurt so good feeling.
Below I will list and show you stretches for every major muscle group in the body to maintain and improve your flexibility, and maybe even prevent pain.
Stretches:
Gastrocnemius and soleus
Hamstrings
Quads
Hip flexors
Piriformis
Gluteals
QL
Back extensors
Upper trap
Levator scap
Scalenes
Rhomboids
Abdominals
