While studies are mixed about the benefits of stretching, most agree that it may help improve your performance in activities so you can get the full effects of your workouts. When stretching, it is best to hold each position for 15-30 seconds repeating two or three times and never stretch to the point of pain.
Basic Stretching Routine
From a standing position with your back straight and feet hip-width apart, extend and straighten your left leg pointing your toes up and heel down. While maintaining a straight back began bending your right knee as if sitting back. Help support you torso and maintain balance by placing both hands on your thighs. Take long controlled breathes while holding this position for 20-30 seconds and then repeat on opposite side.
Stand with your back straight and your feet hip-width apart and parallel. Then, with your left hand reach back and grab your left foot. Gently pull your foot up towards your thigh making sure to keep your knees aligned. Hold this position for 20-30 seconds and then repeat of the opposite side. If you are having difficulty balancing you can support yourself on a chair or the wall with your right hand.
Chest & Biceps Stretch
While standing tall and straight interlace your fingers behind your back and straighten you arms. Slowly lift your arms up making sure to maintain a straight back and relaxed shoulders. Breathe deep and hold for 10-30 seconds.
Get on your hands and knees with your back flat and with your hands shoulder-width apart, knees hip-width apart. Then pull your stomach in and up towards your spine curling your back towards the ceiling. Allow the head and neck to fall naturally between the arms. Breathe deep and hold for 20-30 seconds.
Hip and Gluteal Stretch
Began by laying on your back with your legs fully extended. Then, bend your left knee placing your left foot flat in the ground. Now cross your right leg positioning you right ankle on your left knee. Lastly, grab the back of your left thigh and gently pull your legs towards your chest. Breathe deep and hold for 20-30 seconds.