Happy Tuesday Everyone!

A little while back I had mentioned that I would post a little guide on stretching. Finally, last night I took to it and took pictures of my basic stretching regime I go through before and after each workout. This is unofficial, I am not a trainer, but it seems to work. I'm open to any comments, suggestions, etc...but here goes nothing.

First, I do lower body, this picture shows the moves:
Lower Body Stretches:
1) I start standing, legs slightly appart, arms to my sides, pelvis in, abs tight
2) I step back with my right leg, far enough back that I feel a good stretch in my right calfs, making sure my left knee is not going over my left ankle. Make sure and have my hips straight, they have a tendency to want to move back. Keeping them straight gives a good stretch to that area as well. Repeat with other leg.
3) Go back to starting position, then with right arm, grab right leg, holding it on top of foot by ankle. Making sure to have both knees by one another and to have shoulders straight. If balancing is an issue, you can hold on to a wall. Repeat with other side.
4)From starting position, cross right leg in front of left. Then, slowly bend forward until hands come close to or touching floor. Hang there for a few moments to stretch hamstrings. Then slower raise. Switch legs and repeat.
5) From starting position, squat down, put leg right out to the right, kneel to ground with toes facing up to ceiling. I use my arms as balance. Repeat with other side.
6) Sit on floor with legs out in front of you. Take right leg and put it over your left. Hold left leg (like you are hugging it), then twist your torso so body is facing right, use right arm behind you for support. Keep your shoulders level, look back right. Repeat with other side.

Upper Body:

Upper Body Stretches:

1) Begin with starting position. Take right arm and bring it across your body. Take left arm and go up under it to pull it closer to you (like you are doing a curl). Repeat with other side.
2) Begin with starting position. Put right arm out in front of you. Flip over with open palm to the sky. Bend hand back. Take left hand and apply light pressure to stretch out your bicept. Repeat with other side.
3) Begin with starting position. Clasp both hands behind you and pull down and out to stretch out your chest area.
4) Begin with starting position. Clasp both hands in front of you. Lean left and out to stretch out back, then right and out for other side.
5) Begin with starting position. Take right arm and put straight up in the air. Bend elbow so you can almost touch the back of your neck. Take left arm and slightly pull on your right elbow to stretch your tricepts. Repeat on other side.

For most stretches, I hold for about a count of ten or so. More or less depending on how I'm feeling, how much time I have etc. Probably a longer count is better for you in the long run.

Also make sure you keep breathing!

Okay, I think that's it. Sorry it's not very technical ... let me know if you have any questions, additions, corrections or anything!