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Expert Q&A

	By Paige Waehner Personal Trainer

When should I stretch, and what are some stretches I can do?

Unlike other forms of exercise that may require special equipment, clothes or a trip to the gym, stretching can be done anytime throughout the day. You can do it first thing in the morning, at work, during exercise or anytime you feel stiff and achy.

It is particularly important to stretch when doing cardiovascular exercise. Before you exercise, warm up with light cardio and then take five minutes or so to stretch your legs and arms. After a cool-down, stretch once again, paying close attention to the muscles used. For example, if you're walking for exercise, focus on stretching the major muscles of the legs: the hamstrings, quadriceps, calves and hips.

Try these stretches throughout the day, holding each one for at least 15 seconds, to keep your muscles loose and relaxed:

• Neck Stretch – Standing or sitting with back straight and arms relaxed, gently bend chin toward the chest. Roll head to the right and then to the left, avoiding bending the neck backward.
• Hip Flexor Stretch – Stand in a split stance – one leg forward and one leg back – holding onto a chair for support. Bend at the knees and contract the buttocks, lengthening the front of the hip.
• Inner Thigh Stretch – Sit on the floor with the soles of feet together and hands on ankles. Gently press knees toward the floor using the elbows.
• Calf Stretch – Sit in a chair with back straight, head up and one leg straight out in front of you. Place a towel or resistance band around the bottom of the foot and gently pull the toe toward the shin.
• Shoulder Stretch – Standing or seated with back straight and arms relaxed, slowly rotate your shoulders in a circle forward, upward, backward and downward.
• Back Stretch – On hands and knees with abs tight, move the hips backward toward the feet while keeping hands in their original position, belly resting between the thighs (also called "Child's Pose" in yoga).

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