Illustrated Stretching Exercises - Flexibility Training

Typical flexibility exercises have used an outside force to manipulate and hold stretches. The goal of this forceful stretching is to preserve new flexibility or muscle length. Unfortunately, this form of stretching has been correlated to and may cause muscle injury. For that reason, your stretching routine will be different than what you have done in the past. The focus of your routine will be on stabilization and safety.

Follow these simple stretching guidelines:

1. Each stretching exercise should be maintained by the force within the body, no outside forces should contribute to your stretches.
2. Avoid stretching to injured muscles, bones or joints.
3. Do not stretch muscles that cause sharp pain or discomfort.
4. Your stretches can be done at any time of the day but offer the most benefit directly after weight training when the muscles are warm.
5. Correct stretching should feel comfortable with absolutely no pain. Pain should be avoided at all times during stretches.
6. There should be no bouncing or excessive movements during your stretching.
7. Your stretches should be performed slowly and under control.
8. Your stretches should be held constant under mild tension from 15 to 60 seconds.
9. Each stretch should be repeated 2- 3 times.
10. Perform your stretches between 3 - 5 times per week.

For picture demonstrations and text explanations of the stretching exercises, click on the links under Exercise Name.

Please select the appropriate category below.

Stretching Program 1: Beginner Flexibility Training

Start below if you have been weight training 3 months or less.