Three Fantastic Stretches To Get You Ready For An Intense Workout Session

No matter how experienced you are with working out and attending gyms or how regularly you exercise

, everyone has to warm up and stretch before the begin working out, for the simple fact that if they don't, they risk giving themselves a serious injury.

Warming up is relatively easy, as all you have to do is spend 10 to 15 minutes on a piece of cardiovascular exercise equipment at a low intensity, such as a slow ride on an exercise bike or a brisk walk on a treadmill.

The stretches cause some people problems, however, as if you don't exercise regularly, it can be difficult to know not only which muscles you should be stretching, but how you should actually be doing so, as there are often various different stretches for each muscle in your body.

And if this is the case with yourself, take a look at the following three different stretches that should ensure you're muscles are ready for any type of workout session, whether that's a 60 minute jog around your local park or a three hour session in a gym in Manchester.

1. One of the first stretches that anyone should do is one that will stretch their calf muscles, as everyone should be walking or jogging to warm up and it's never advised to do any form of walking, jogging or running without stretching your calf muscles.

Stand facing a wall with your arms stretched out in front of you pressed against the wall. Bring one leg forward, bending it at the knee and lunge towards the wall, keeping your other leg straight.

Hold for 30 seconds, repeat on the other leg and carry out three times on each leg.

2. In addition to your calf muscles, you need to be stretching your thighs and the best way to do this is to simply stand up straight, bend your leg at the knee so that your heel is touching the back of your thigh and hold it in place with your hand for 15 seconds.

Repeat on the other leg and carry out three times on each leg. If you find it difficult to balance, hold onto a wall to steady yourself.

3. Back injuries are some of the most common when exercising and therefore it's imperative that you ensure your back muscles are as stretched and warmed up as possible.

The best way to do this is to lay flat on the floor, on your stomach, with your hands either side of you, as if you were about to do a press up. Rather than lifting your whole body off the floor, however, simply lift your chest off and push your head and neck up and back.

This stretch is a little tricky to carry out properly and get used to, so determine yourself how long you can hold it for - around 10 to 15 seconds would be ideal, but if you can only hold it for five, keep it at five seconds and build up the time every session.

by: Paul Delaney

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