One thing I often see people neglecting in the gym is working in a good stretching routine into their daily exercise programs. Stretching defined is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated to its fullest length in order to improve the muscle’s felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion.

So, how exactly can stretching specific muscle groups before you work out help you? Well, it can improve your range of motion, reduce risk of injury, increase flexibility, prevent post-exercise muscle soreness and slow delayed-onset muscle soreness. Personally, it helps me decrease my post-exercise soreness and maintain flexibility. For those of you new to stretching we will go over some basic stretches to help you get them phased into your exercise routine:

Back Stretch
Lay down flat on the floor on your back and bring your knees to your chest, hold them there by wrapping your arms around your thighs, slightly roll back and hold.

Chest
Stand straight up and stick one arm straight out, and push your arm against either a wall or something that is solid and doesn’t move. Slightly push until you feel your chest stretching and hold.

Quadriceps
Stand straight up on one leg, bend the other leg you aren’t standing on straight back and grab your ankle, slightly pull back and hold.

Calf
Standing next to a wall place one foot close to the wall and the other further back from the wall. Place your hands on the wall and lean towards the wall until you feel your calf stretching then hold.

Hamstrings
Sit down on the ground on your butt, extend one leg out and bend the other leg towards your opposite knee. Reach towards your foot on your extended leg, if you can grab your toes, if not just reach as far as you can and hold.

Biceps
Much like the chest stretch, stand next to a wall placing one arm against the wall. Bend your wrist slightly back and hold.

Triceps
Stand straight up, stick one arm straight up and bend it at the elbow with your wrist falling behind your head. Take your opposite hand and place it on the opposite elbow very slightly pushing down and hold.

Shoulders
Stand straight up, sticking one arm straight across your chest, take the opposite hand and place it just behind the elbow of the outstretched arm, slightly push and hold.

Abs
Lay flat on the ground on your stomach, bend your upper body towards the ceiling, holding your self up with your arms, bend back as much as possible and hold.

Stretching is a natural and instinctual activity performed not only by humans but also by animals, usually when we wake up. It should be incorporated into your routine, preferably before your workout when you’re tight–but also at the end when you are warmed up and more flexible. After continually stretching for a few weeks you should start to see the benefits.