Stretching

Stretching before and after your workout can actually help you get more out of your exercise routine because it increases flexibility and your allows your muscles to go through the range of motion more easily.

But getting your arms, legs and everything in between to move freely isn't the only benefit. Warming up also increases circulation, helps prevent injury and may reduce cardiovascular strain, plus, stretching after your workout may reduce the soreness you're likely to feel the next day.

The initial four-weeks of your stretching program should include the following stretches:

1. Quad Stretch

  • Lie on side and keep knees together
  • Reach back and grab your ankle
  • Gentle pull ankle towards buttocks
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each leg

2. Calf Stretch

  • Stand facing a wall, with both hands on the wall
  • Extend one foot forward and bend slightly at the knee
  • Keep rear leg straight with heel on the floor
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each leg

3. Glute Stretch

  • Lie on back holding one knee from behind pulled towards your chest
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each leg

4. Back and Side Stretch

  • Raise right arm overhead and behind your head
  • Hold right elbow with left hand
  • Bend knees slightly
  • Pull right arm and bend trunk to left
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each arm

5. Shoulder Stretch

  • Bring straight left arm in front of body
  • Hold left elbow with right arm
  • Gently pull across chest until the stretch is felt in the back of the shoulder
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each arm

6. Tricep Stretch

  • Begin with arms at your side
  • Bend left elbow left arm over your head
  • Grasp left elbow with right arm and slowly lift
  • Keep the left elbow bent and facing forward
  • Hold stretch for 20 seconds
  • Wait 30 seconds in between repetitions

Perform 4 repetitions once a day on each arm


Please contact us by sending email to info@backbayscientific.com or call (866) 243-6868