Every workout should start and end the same way...with 3-5 minutes of glorious stretching. When you’re young, it’s not uncommon to feel a little invincible. You know, like stretching is a waste of time. Even if you do “stretch,” it’s a half-hearted attempt at touching your toes or holding your arm across your chest (I’m certainly not knocking this, as it is a great stretch and wonderful for post-workout).

As you get older, you begin to figure out that stretching offers some great benefits. It helps to maximize your athletic performance, aids in range of motion and flexibility, and decreases the likelihood of injury. Concluding your workout with another 3-5 minutes of stretches will help your muscles to cool down properly, reduce muscle tension which may have built up during your workout, and assist in recovery.

Please take note that not all stretches are created equal. There are dynamic stretches and static stretches. Dynamic stretches involve movements that mimic those of the actual workout itself, whereas static stretches are...well, static. When warming up, you want to do several dynamic stretches for approximately 20 seconds apiece since those get the blood flowing and that ensures the muscles you are targeting are stretched properly before going all out on your workout. Spend a little more time stretching the muscle groups you’ll be focusing on during your workout, but always spend at least a few seconds on the legs and shoulder areas that are at the core of almost all exercises you do. Your legs stabilize you for most exercises and the shoulders are not only connecting many important body parts, but they are also one of the areas that are more prone to injury.

There are tons of stretches that can be done, but today I’m going to do a basic run-through of some of the best ones that run the gamut from your ankles and calves to your head and neck areas. Let’s start with a series of dynamic stretches, all of which you will do for 20-30 seconds apiece. These are great stretches to do prior to the start of your workout.

You need to spend a little time stretching your legs, even if you’re doing a back and biceps workout that day. The same holds true for stretching your shoulders despite the fact you may only be doing a leg workout that day. Everything is connected and if one part of your body is weaker than another AND you haven’t stretched, you could end up involuntarily compensating in some way and injuring yourself. For example, your legs tend to be stronger than your upper body since they support the entirety of your weight, right? So when you’re doing your dumb bell curls, you should use your legs to stabilize yourself (offsetting your feet, one slightly more forward than the other). If you haven’t stretched your legs, which are an integral part of your bicep curls, your stability is slightly more questionable.

Once you’re done with your workout, it’s time to cool down. This is where static stretches are ideal.

Stretching is an integral part of a productive workout, and it will not only ensure that you get the most out of a workout or any other physical activity you participate in, but it will also aid in injury prevention.

Pre-Workout Warm-up Stretches (Dynamic Stretching) - Click here to print
Created by Fiscallyfitfoodie.com – James B.

These are meant to be warm-up exercises that will help to prevent injury and maximize your workout performance by mimicking actual workout motions. Perform each of these stretches for approximately 20-30 seconds. Feel free to add a little variation as it suits you and dependent upon what part of your body you will be working out that day.

1.     Overhead Yoga Side Bend/Stretch (10s each side)
2.     Neck Stretch - Head rolls (10 seconds total)
3.     Shoulder Rolls (back 10 seconds, forward 10 seconds)
4.     Small Arm Circles (back 10 seconds, forward 10 seconds)
5.     Large Arm Circles (back 10 seconds, forward 10 seconds)
6.     Back/Forward Stroke (back 10 seconds, forwards 10 seconds)
7.     Stir the Pot (10 seconds each arm and switch directions after 5s)
8.     Elephant Trunk Swing (10 seconds)
9.     Lunges
10.   Cross-body Alternating Shakers (10 seconds)
11.   Touch Knees to Hands (10s at 45 degree angle, 10s in front)
12.   Run in place
13.   Butt-kickers
14.   Puddle-jumpers
15.   Jumping Jacks
16.   Ankle Flexors (10 seconds per foot, alternate direction every 5s)

Post-Workout Cool-Down Stretches (Static Stretching) - Click here to print
Created by Fiscallyfitfoodie.com – James B.

These are meant to be cool-down exercises for concluding your workout. Hold each of these  for approximately 15-20 seconds. Feel free to add a little variation as it suits you and dependent upon what part of your body you worked out that day. Also, doing things like upward dog (for stretching your abs), cat stretch (for your spine), or wrist flexors (push your hand gently toward you and then downward for 10 seconds each) are also good supplementary stretches to just about any workout.

1.     Cross-body shoulder stretch – arm across front of body, parallel with floor. Hold arm in place with         your other arm.
2.     Overhead Triceps Stretch
3.     Yoga Shoulder/Arm Stretch
4.     Reachers – Hands up, pushing backs of hands toward the wall behind you above your head.
5.     Chicken Wing -- look up, down, and front and hold for a 3-4 seconds each on each side.
6.     Crossed Arms – in front, cross arms and squeeze.
7.     Chest Stretch – arms behind, clasped hands, push back and down with chest out.
8.     Leg-up – hold knee to your chest with your arms and balance on the opposite foot.
9.     Quad Stretch – Stand as straight as possible and hold one foot against your backside while                 balancing on the other foot.
10.   Toe Touch
11.   Split Leg Hamstring Stretch – alternate legs front/back and bend forward.
12.   Front/Right/Left Leg Stretch