free-stretching-guide.pdf

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Stretching Program
Before you work out, you have to
stretch. Right? Actually, the best time
for stretches - particularly the more
demanding ones - is after circuit training
or a cardio workout, when your muscles
and ligaments are warm from exercise.
This binder includes a series of easy-to-
hold stretches in which each joint stays
within its normal range of motion and under your active control. This allows your
muscles and ligaments to stretch around the joint safely and effectively. If you’re
patient and disciplined, this stretching program will significantly enhance your
flexibility.
The ABCs of Stretching
In general, it’s best to stretch the largest muscles first, and then move to the
smaller muscles. But if you’re particularly stiff in a certain area, you may start
there. Focus on the muscle you’re stretching. Take it to the point where you feel
mild to moderate discomfort, then hold the stretch for at least 15 seconds. (For
a muscle that’s particularly stiff, you may hold the stretch for up to 60 seconds.)
Once a position feels comfortable, stretch another fraction of an inch until you
again feel mild to moderate discomfort.
Make sure your breathing is normal - don’t hold your breath. Do your best to
relax the area you’re stretching as well as the rest of your body. Never “bounce”
during a stretch! Your movements always should be slow and controlled to
prevent injury. Just ease into the stretch and hold the position.
Stretch for 15 to 20 Minutes
That’s how long it should take you to complete all the stretches we show in this
binder. If you like, you may repeat the routine, holding each stretch for only a few
seconds. You’ll notice that you’re more limber the second time.
Although this is a thorough stretching program, some stretches that you’re
familiar with may not be included. That’s because we also want to accommodate
your busy schedule. As with the rest of the RealResults fitness program, our goal
is to help you make the most of the time you’re able to spend working out.
Be Consistent and Progressive
As with circuit training and cardio workouts, being consistent and progressive is
essential to effective stretching. You should stretch every time you exercise to
get the results you want. If you’re inconsistent, your flexibility will be limited and
you’ll always be starting over as a beginner.
Try to achieve the “goal stretches” shown in the illustrated stretching routines
in this binder. Remember, if you don’t challenge yourself by continually setting
new performance goals, you’re just going through the motions. You can even
stretch on the days you don’t work out, although not with the same degree of
intensity. Just make sure that you do a moderately intense, five- to 10-minute
cardio warm-up first. When you break a light sweat, you’re ready to stretch.
1
Dynamic warm-ups
Front-to-back Kick-through
Know Your Own Limits
You need to determine your own limits and beware of over-stretching. Some
discomfort is to be expected, but if you feel pain, stop! If you need help learning
or performing a stretch, ask your trainer for assistance.
Frequency:
To be completed after each workout
2. With left knee slightly bent, gently swing left leg up to
abdomen height, then back. Continue for 12-16 repetitions.
Duration:
15-20 minutes
3. Switch legs and repeat.
intensity:
Hold each stretch for 15−60 seconds
Remain upright throughout the movement — don’t lean
forward or back.
Try these dynamic stretches to warm up before your cardio workout!
1. Stand upright with left side of body next to wall.
Place left hand on wall about shoulder height.
Why Stretch?
Many people dislike stretching - probably because they’re so stiff! But once you
make progress in your stretching program, you may come to enjoy it. You must
be willing to get out of your comfort zones in order to improve. This “credo” is
the same with stretching just as with cardio and circuit training. You’re hard work
will pay off greatly. Greater flexibility helps you prevent injury by increasing your
range of motion. And this increased range of motion will in turn allow you to
train harder
example
: You’re on the treadmill and decide to raise the incline level to
speed up your heart rate. Unfortunately, the muscles in your shins or calves
begin to tighten up because your hamstrings aren’t as flexible as they should
be. Although you feel ready to proceed to a more intense cardio workout,
your stiffness is holding you back.
Here’s another reason to stretch after every workout. If you continue to
exercise but don’t stretch, you may tighten up even more - which can increase
your chances of injury
Stretching Program | www.realresultsfitness.com
www.realresultsfitness.com | Stretching Program
2
Dynamic warm-ups
Side-to-side kick-through
1
Lower Body
Lying Rear-end Stretch
1. Stand upright three feet away from wall. Place both hands
on wall about shoulder height and shoulder-width apart.
2. Gently swing left leg up to nine o’clock position, then out to
three o’clock position.
3. Continue for 12-16 repetitions. Switch legs and repeat.
Stay slightly loose in your posture. Let your hips swivel/turn as
you swing your leg from side to side.
Slowly and gently increase the height and speed of your
movements to prevent pain and to maintain control.
1. Lie on your back. Place left ankle on right thigh, just above knee.
2. Pull both legs toward chest. Keep back straight.
3. Reach behind right leg and clasp hands on top of right shin.
4. Move your left leg as close as you can toward your chest.
Hold for 15-60 seconds.
5. Switch legs and repeat.
you can’t grab your shin with
both hands, grab your hamstring instead.
If you’re too stiff to keep your back
straight, you may arch your back slightly.
tip
: If
Goal stretch
Recommended Stretches | www.realresultsfitness.com
www.realresultsfitness.com | Stretching Program
2
Lower Body
Leveraged Rear-end Stretch
3
Lower Body
Inner Thigh Stretch
(Feet Together)
1. Get on hands and knees. (A)
2. Place right foot in front of left knee so that outside of right leg
completely touches floor. (B)
3. Slide left leg directly back so that leg is straight. (C) Right knee
should point toward left shoulder.
4. Using body weight (from hips and chest), gently lower chest toward
floor. (D) Try to touch right leg to chest. Hold for 15-60 seconds.
5. Switch legs and repeat.
Because of the leverage used, you may over-stretch.
Go slowly, and be careful not to lower your body too deeply.
tip
:
1. Sit on floor with back straight.
2. Pull both feet toward groin so that knees extend to left and right.
3. Touch soles of feet together and hold ankles.
4. Place elbows on inner thighs at top of knees.
5. Press knees down with elbows. Try to touch knees to floor.
Hold for 15-60 seconds.
tip
:
For a much deeper stretch, lean forward.
a.
b.
c.
d. Goal stretch
Goal stretch
Stretching Program | www.realresultsfitness.com
www.realresultsfitness.com | Stretching Program
4
Lower Body
Thigh Stretch
(Legs Wide)
5
Lower Body
Seated Hamstring Stretch
1. Sit on floor. Keep back straight.
2. Spread legs apart by pushing at knees with hands. Keep
backs of knees on floor and toes pointing up.
3. Lean forward and reach toward toes. At maximum extension,
grab legs near ankles. Hold for 15-60 seconds.
4. If possible, touch forearms or forehead to floor.
If your knees rise up, you may be leaning too far forward or
your legs may be too far apart.
tip
:
1. Sit on floor with back straight.
2. Extend left leg to ten o’clock position. Keep back straight and
toes pointing up.
3. Pull bottom of right foot toward left inner thigh.
4. Lean forward and grab left leg/ankle with both hands.
Try to touch forehead to left knee. Hold for 15-60 seconds.
5. Switch legs and repeat (with right leg in two o’clock position).
tip
: This
For an additional
stretch, lean toward
one leg and grab
that ankle with both
hands. Repeat with
the other leg.
is a very effective
series of stretches. You may
want to hold each position
for 30 seconds or longer.
tip
: If
Position 1
grab ankle
you’re too stiff
to reach your leg or
ankle in step 4, use
a towel to aid with
the stretch.
Position 2
–
grab toes
Begin with the basic stretch,
then grab toes of extended
foot and pull toward head.
Position 3
twist body
(
targets lower back
)
Begin with the basic stretch. Grab left shin or
ankle with left hand, then raise right arm over
head. Twist torso toward left, with chest facing
right. Try to touch right hand to left foot.
Goal stretch
Position 1 - Goal
Stretching Program | www.realresultsfitness.com
Position 2 - Goal
Position 3 - Goal
www.realresultsfitness.com | Stretching Program

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