Watch these stretching moves video!

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Stretching moves great as warm up & cool down exercises

Posted under female workout

Who knew stretching can make your body lean and limber. Try out these six scientifically proven moves for yourself.

The expert Researcher Arnold Nelson, Ph.D., coauthor of Stretching Anatomy (Human Kinetics), compiled these stretches. “If you increase your joint range of motion, exercising will seem less challenging,” Nelson says. Translation: You’ll enjoy workouts more when you stretch your muscles. You can maybe even do more of them!

The plan
Rev your heart with at least three minutes of cardio before you bend. Then perform the exercises, holding each for 30 seconds. Pause 15 seconds between moves then repeat sequence two or three times. You’ll need an armless chair and a hip-height table. Run through the 15-minute routine three times a week to get the most out of this workout.

Technique tips
Ease into each stretch. Avoid bounding. Save bouncing for your Urban Rebounding class because it signals to muscles to contract rather than extend. When you feel a mild strain, pause. Breathe deeply as you hold the position. Results are within reach!

Leaning reach

Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, hamstrings, calves

Balanced bend

Stand with left side near end of table. Balance on right leg; extend left leg onto table (as shown). With legs straight, bend forward as far as you can; reach through legs; grasp back of thighs. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hamstrings, inner thighs

Figure four

Stand facing table. Balance on left leg and place right leg, knee bent and calf flat, on table, hands on either side (as shown). Keeping calf flat on table, lower torso toward right leg. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hips

Tush push

Stand with back to table. Balance on right leg, knee soft; bend left knee and place top of foot on table, hands flat 6 to 12 inches behind butt, fingers facing away. Move torso back slowly until butt touches heel of left foot; maintain that contact as you push hips forward, arch your back and roll shoulders down and back (as shown). Hold for 30 seconds. Switch legs; repeat.
• Stretches hips, thighs

Real kneel

Stand facing side of armless chair, about 12 inches away. Keeping right leg straight, place bent left leg on seat of chair and left hand on chair back for support. Lean forward so body stays in alignment from ear to heel (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches calves

Jackknife

Lie faceup; bend left knee and bring it toward chest. Keeping right leg straight, foot flexed, grasp left knee with both hands and pull it toward chest as far as you can (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, thighs

Thanks to Jay Sullivan for the photos.

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