Stretching
The difference between static and dynamic stretching is that you stretch the muscle and immediately shorten it in a dynamic stretch. Examples of dynamic stretches are hip hinges, lunges, and squats. Examples of static stretches are coming into a lunge and holding it, coming into a squat and holding it, etc.
Stretching is just as important as the warm-up and exercise itself; with better flexibility comes better performance and less chance of injury. After each workout, you should take some time to stretch; in fact, the longer you can devote to stretching, the better your body will perform for you.
Following are the areas you want to pay particular attention to when stretching:
- Hip flexors
- Hamstrings
- Quadriceps
- Forearms / biceps
- Pectoralis
- Deltoids
- Triceps
- Latissimus dorsi
- Gluteus maximus
- Adductors
Following are some basic stretches recommended to include in your stretching regime after your workouts:
- Butterfly Stretch
Adductors - Lizard Pose
Hamstrings, quads, adductors and hip flexors - Tipover Tuck Hamstring Stretch
Hamstrings and front deltoids - Easy Quad Stretch /Â Lying Side Quad Stretch
Quadriceps - Kneeling Forearm / Bicep Stretch
Forearms and biceps - Single Arm Chest Stretch
Pectoralis and front deltoids - Posterior Shoulder Stretch
Rear deltoids - Overhead Tricep Stretch
Triceps - Overhead Lat Stretch
Triceps and latissimus dorsi - Seated Leg Hug
Gluteus maximus