5 Best Stretching Exercises For Ultimate Fitness

Stretching is one of the most neglected areas of the workout. If you watch a lion as he wakes from a nap and gets to his feet, you will see he immediately stretches his whole body to its full length, readying every muscle, tendon, and ligament for instant and brutal action. The lion knows instinctively that stretching primes his strength.

Muscles, tendon, ligament, and joint structures are flexible. They can stiffen, limiting your range of motion, or they can stretch, giving you a longer range of motion and the ability to contract additional muscle fiber. That’s why stretching before you train allows you to train harder.

Flexibility will also increase if the various exercises are done properly. A muscle can contract, but it cannot stretch itself. It has to be stretched by the pull of an opposing muscle. When you train through a full range of motion, the muscle that is contracting automatically stretches its opposite. For example, when you do curls, your biceps contract and your triceps stretch. When you do triceps extension, the opposite happens. By using techniques that engage the full range of motion, you will increase your flexibility.

Stretching requires slow, gentle movements rather than quick, bouncing ones. When you put sudden stress on a muscle or tendon, it contracts to protect itself, thereby defeating your purpose. On the other hand, if you stretch it out carefully and hold that position for 30 seconds or more, the tendon will gradually relax and you gain flexibility.

1 ) Side Bends

PURPOSE: To stretch the oblique and other muscles at the side of the torso.

EXECUTION: Stand upright, feet slightly more than shoulder width apart, arms at sides. Raise your right arm over your head and bend slowly to the left, letting your left hand slide down your thigh. Bend as far as you can and hold this position for about 30 seconds. Return to starting position, then repeat to opposite side.

2) Forward Bends

PURPOSE: To stretch the hamstrings and lower back.

EXECUTION: Stand upright, feet together. Bend forward and take hold of the back of your legs as far down as possible – knees, calves, or ankles. Pull gently with your arms, bringing your head as close as possible to your legs in order to stretch the lower back and hamstrings to their limit. Hold this position for 30 to 60 seconds, then relax.

3) Hamstring Stretches

PURPOSE: To stretch the hamstrings and lower back.

EXECUTION: Place one foot or ankle on a support. Keeping your other leg straight, bend forward along the raised leg and take hold of it as far down as possible – knee, calf, ankle, or foot. Pull gently to get the maximum stretch in the hamstrings. Hold for about 30 seconds, relax, then repeat the movement using the other leg.

4) Lunges

PURPOSE: To stretch the inner things, hamstrings and glutes.

EXECUTION: 1) Stand upright, move one leg forward, then bend that knee, coming down so that the knee of your trailing leg touches the floor. Place your hands on either side of your front foot and lean forward to get the maximum possible stretch in the inner thigh.

2) From this position, straighten your forward leg and lock your knee, stretching the hamstrings at the back of the leg. Bend your forward knee and lower yourself to the floor again. Repeat this movement, first straightening the leg, then coming down to the floor again. Stand upright once more, step forward with opposite foot, and repeat the stretching procedure. 

5) Spinal Twists

PURPOSE: To increase the rotational range of motion of the torso and stretch the outer thigh.

EXECUTION: Sit on the floor, legs extended in front of you. Bring your right knee up and twist around so that your left elbow rests on the outside of the upraised knee. Place your right hand on the floor behind you and continue to twist to the right as far as possible. Twist to the extreme of your range of motion and hold for 30 seconds. Lower your right knee, bring up your left, and repeat the motion to the other side.