How to Stretch Before a Maximal-Exertion Workout

Flexibility refers to your body's ability to take a joint or a group of joints through a total range of motion. You can increase your risk of injury to specific joints or develop poor posture if you have limited flexibility. It is important to stretch before a maximal-exertion workout in order to prepare your body and stretch short, tight muscles that can inhibit your athletic performance.

Instructions

    • 1

      Stretch out your calves. Face any wall and place your hands on the wall in front of you. Extend your arms so your elbows are locked. Place one leg forward and the opposing leg back to create a stagger stance. Bend your lead leg forward and keep the rear leg extended. Push your rear heel to the floor and move your hips ahead to feel the stretch in the calf. Hold the stretch for 15 to 30 seconds before switching calves. Repeat two to four sets.

    • 2

      Stand upright and go into a standing quadriceps stretch. Place one hand against the wall while the other arm grasps the ankle or foot. Pull the foot or ankle toward your gluteal muscles. Straighten your hip and move your knee backward until you feel the stretch. Hold the stretch for 15 to 30 seconds before you switch legs. Repeat two to four sets.

    • 3

      Perform a squat-to-stand to target your hamstrings and groin. Begin by standing up and placing your feet shoulder-width apart. Grab your toes and sit down towards your heels as you hold while keeping your chest upright. This will stretch your groin. Hold this position for five seconds before you lock out your legs. Push your hips back into the toe-touch position, which will engage your hamstrings. Hold for two to five seconds before going into your squat position again. Continue this stretch for five to eight repetitions.

    • 4

      Stretch out your pectoral muscles. Find any doorway and place your forearms against the door frame so they are aligned with your shoulders. Your arms should make 90-degree angles. Lean forward through the doorway for 10 to 20 seconds to stretch out your pectorals. Relax before leaning forward again. Perform four to eight repetitions.