Alternating side reach with hip stretch

This reach-and-stretch exercise is for the muscles that run along the outside of your hip, and the movements help your abdominals and your back. This stretch is a great daily stretch to keep you sitting tall and exercise good posture.
Perform this stretch by following the steps below:

1. Stand up tall with your feet together, your abdominals and chest lifted, your shoulders back, and your shoulder blades down.
2. Inhale and as you exhale, step out to the side with your right leg (side lunge), reaching your right arm overhead in the opposite direction. The farther out you step to the side, the more you feel a stretch in your inner thigh, too.
3. Hold the stretch for one deep breath.
4. Inhale and bring your body back to the starting position.
5. Repeat the steps on the left side.
6. Repeat this stretch for six to eight repetitions, alternating sides (as in Step 5).

When you feel you’re ready to add a repetition or two, try doing two sets of six to eight repetitions.
A few do’s and don’ts for this stretch:

• Do keep your stationary leg straight so you feel the stretch in your inner thigh.
• Don’t twist or rotate your hips.
• Don’t bend forward as you lunge to the side.

Step back with overhead reach

This abdominal stretch is for the muscles that run along the front of your torso. Feel this stretch in your hip flexor, abdominals, and chest. A couple of important points to focus on during this stretch include the following:

• To really feel a deeper stretch in your hip flexor, tuck your pelvis under as you step back.
• Think of your spine as lengthening, not shortening, so the focus is on the front of your torso and not your lower back.

To do this stretch, follow these steps:

1. Stand tall with your feet together, your abdominals and chest lifted, your shoulders back, and your shoulder blades down.
2. Inhale and as you exhale, lunge back with your left leg and reach your left arm over your head.
3. Hold this position for three deep breaths.
4. Inhale and bring your foot and arm back to starting position.
5. Repeat this exercise with your right leg and arm.
6. Repeat this stretch for six to eight repetitions, alternating sides (as in Step 5).

When you feel you’re ready to add a repetition or two, try doing two sets of six to eight repetitions.
A few do’s and don’ts for this stretch:

• Do keep your spine long, even as you reach up and back down.
• Do keep the motion slow and fluid and use your abdominals to slow that motion down.
• Do use your upper back muscles to keep your shoulder blade down as you reach overhead.
• Don’t compress your lower back as you reach up.
• Don’t twist or reach to the side.

Understanding Middle Stretching

Your core is made up of the muscles of your back, abs, hips, and even your chest. Because these core muscles all work together to support your spine, they’re the foundation of all movement in your body for not only sports but also for daily life. Whether you play tennis or just reach for something on the top shelf in your kitchen, the movement actually begins with your core muscles, not with your arms.

All your muscles are connected to each other, so it seems logical that they have an effect on each other. In other words, being tight in one area or muscle can limit your movement and cause you to overcompensate with other muscles. (Remember that old song: “Your foot bone’s connected to your ankle bone; your ankle bone’s connected to your shin bone . . . “? That’s the principle here.) This whole process can be the start of improper movement patterns, which may lead to injuries and painful complications. It’s because of this threat of injury that core training has become so popular. But it’s not enough just to strengthen these muscles; you need to lengthen them as well to maintain a healthy range of motion.

All the stretches in this chapter are what I call integrated stretches, meaning you stretch several muscles at the same time. The first series of stretches are functional stretches, which mimic normal activities. These exercises are also known as dynamic, active stretches. The second series of stretches are called static stretches and target the abdominals, back, and waist to help improve range of motion. The combination of these stretches helps create a strong and flexible core.

Standing open-arm wrist stretch

You’ll feel this stretch in your forearms, wrists, and the palms of your hands. It is very subtle, so you need to focus to really feel the stretch. Also, keep in mind that you can do this stretch standing or sitting, whichever is more comfortable for you. Just remember that if you round your shoulders forward, you probably won’t feel the full effect of the stretch —so keep those shoulders back.
To do this stretch, follow these steps:

1. Stand tall with your back straight and your chest lifted.
2. Extend your arms to the side — no higher than shoulder height — with palms facing forward.
3. Open your hands as wide as you can with your fingers reaching long and apart.
4. Bend your wrists toward the back wall, and then move your arms back an inch or two.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.

Keep reminding yourself to keep your hands wide open; otherwise, your hands start to relax and the stretch isn’t as effective.
A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down.
• Do keep your arms extended.
• Don’t bend your elbows.
• Don’t slouch.

Wrist stretch on hands and knees

Keeping the muscles of the wrists and forearms flexible is extremely important in the prevention of repetitive motion injuries such as tennis elbow or carpal tunnel syndrome. If these areas are tight, the muscles and tendons can be forced beyond their natural range of movement. If you have or think you may have carpal tunnel syndrome, you may want to skip this stretch.
To do this stretch, follow these steps:

1. Kneel on all fours with most of your weight on your knees.
2. Turn the wrist of your left hand so your fingers point toward your knees and your palm is toward the floor.
3. Inhale and as you exhale gently lower the palm of your hand to the floor as you shift your hips toward your heels.
4. You should feel the stretch in the palm of your hand and forearm.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.
6. Release the stretch and lift your left hand off the floor and turn your wrist so the back of your hand is now on the floor with your fingers toward your knees.
7. Inhale and as you exhale gently move your wrist toward the floor and your hips toward your heels.
8. Hold for 30 seconds or four to five slow, deep breaths.
9. Repeat these two stretches on your other wrist.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your body weight shifting toward your heels.
• Don’t put all your weight on the wrist that you’re stretching.
• Don’t bounce in the stretch.

Standing biceps stretch

This upper arm stretch is great for your biceps because you don’t need props. No need to wait until after your workout to perform this stretch. Try doing it right after you complete your biceps curls during your upper body workout.
To do this stretch, follow these steps:

1. Stand up tall with your feet shoulder-width apart and your arms extended to the side, palms facing forward — about shoulder height.
2. Inhale and as you exhale rotate your thumbs downward and back.
3. Hold the stretch for 30 seconds and release.

A few do’s and don’ts for this stretch:

• Do breathe through the entire stretch.
• Do stay relaxed.
• Do keep your shoulders down and chest lifted.
• Do look forward through the entire stretch.
• Don’t let your shoulders round.
• Don’t drop your head forward.

Triceps stretch with towel or strap

When you’re doing the triceps stretch, remember to maintain good posture throughout the exercise. You may sit or stand during this stretch, and you need a towel, so go grab one now. Using the towel helps people who are very tight in the shoulders because the towel allows you to focus on your triceps without feeling discomfort in your shoulders.
To do this stretch, follow these steps:

1. Place your towel or strap in your left hand and lift it over your shoulder.
2. With your right hand, reach behind your back and grab the other end of the towel.
3. Inhale and as you exhale, gently pull down on the towel with your right hand.
4. With each exhale try to increase the stretch by pulling down on the towel a little more with your right hand.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.
6. Repeat this stretch with your right arm.

You can get a stretch in your shoulder at the same time if you walk your lower hand up the towel as you gently pull down on the towel, as if you were trying to get your two hands to touch.
A few do’s and don’ts for this stretch:

• Do keep your back straight and your abdominals in.
• Do relax as you hold the stretch.
• Do keep your eyes forward and your shoulder blades down.
• Don’t hold your breath.
• Don’t bounce the stretch or yank on the towel too forcefully.
• Don’t tuck your chin down to your chest.