Fitness Exercises - Stretching Sequences

With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Stretch sequence for the entire body

For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes.

Stretch	Duration
Neck stretch	8-10 seconds
Shoulder stretch	10 seconds
Triceps stretch	10 seconds
Chest stretch	10 seconds
Upper back	8-10 seconds
Calf stretch	10-15 seconds
Hip flexor	10-12 seconds
Standing hamstring stretch	8 seconds
Adductor stretch	10-15 seconds
Spine Rotation	8-10 seconds
Lower back	8-10 seconds
Glute stretch	8-10 seconds
Prone quadriceps stretch	10-12 seconds

Stretch sequence for the lower body

If you have been out walking or running, or maybe have just been intensely working out your lower body, and still have a lot of time to stretch, the following stretch sequence will provide you with a major lower body stretch. The calculated stretching time is around 5-7 minutes.

Stretch	Duration
Calf stretch	10-15 seconds
Hip flexor	10-12 seconds
Adductor stretch	10-15 seconds
Abductor stretch	12-15 seconds
Spine rotation	8-10 seconds
Lower back stretch	8-10 seconds
Glute stretch	8-10 seconds
Prone hamstring stretch	8-10 seconds
Prone quadriceps stretch	10-12 seconds

Standing stretch sequence for the on-the-go

This suggested stretching sequence is for those people who have a very busy schedule and do not have time for a full-body stretch. The following standing exercises, although they are not time consuming, stretches all the major muscles. This quick sequence is also an ideal cool down after a fast walk, a run, or even a game of football. The calculated stretching time is around 5 minutes.

Stretch	Duration
Shoulder stretch	8-10 seconds
Chest stretch	10 seconds
Upper back stretch	8-10 seconds
Calf stretch	10-15 seconds
Standing hamstring stretch	8 seconds
Standing quadriceps stretch	8-10 seconds