So, we have all heard that a solid stretching plan is simply part of a good overall fitness routine, but why?  Well, according to the pro’s at the Mayo Clinic, better flexibility (which you can gain from a good stretching plan) may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.  The right stretching plan also increases blood flow to the muscle.

Stretching exercise practices like Yoga also help relax muscles, and your mind so you stress less. The feeling of well-being, and vitality you will notice as a result of a regular flexibility routine can provide many important health benefits.  A stretching plan is not just a part of a workout, it can be a workout by itself.

In order to increase your flexibility and reduce the chance of injury, I highly recommend that you include one of the below stretching plans before any workout.  Also, complete the following stretches after a 3-5 min warm up.

Hold each stretch for 20-30 seconds and repeat as needed. 

Never ‘bounce’ in a stretch, go to where you feel the stretch, but where it is not painful. 

For best results, repeat the stretches at the end of your workout as well. 

I like to determine which stretching plan is most appropriate based on the exercises you do that day.

Standing Side Bend
Sampson Stretch with Shoulder Opener
Seated Pike Stretch
Figure 4 Stretch
Quad Stretch
Butterfly Stretch 
Upward Dog Ab Stretch

Neck Rotation 
Inch Worms (10 total) 
Chest Bicep Opener Stretch 
Tricep Stretch 
Standing Hamstring Stretch 
Across Body Shoulder Stretch 
Inner Thigh Stretch
Shoulder Rotation