Stretching is one of the most important things you can do before you exercise.So here is a list that should get you nice and limber before you exercise. Some are good and simple .So here you go!
Toe touches
Stand up straight with your feet together now bend over keeping your back straightand touch your fingers to your toes hold this for a count of ten. Then stand up and repeat theis move at least 10 times.
Floor touches
This is just a variation of the tow touch in stead of touching your toes try to place your hands flat on the floor.
Hip rotations
Stand with feet shoulder width apart and your hands on your hips now start by rotating your hips in a clockwise motion do this about tren times then reverse directions and do another ten rotations then switch direction again. Do this about ten times in each direction
Arm Stretch ( Not sure the name of this)
Hold both arms straight out in front of you.Now place your right hand on the outside of your left arm directlyat your elbow and gently pull your left arm across your chest hold for a count of ten then doe the sames with your opposite arm. Do each arm about ten times
Leg stretch 1
Start with your legs double shoulder widht apart with your hands on your hips and your legs straight. Now bend your right knee while keeping your left leg straight Bend your knee until it is just over your right toes. Hold for a count of ten then stand up and bend your left knee until your knee is just over your toes and again hold for acount of ten. repeat at least ten times per leg.
Leg stretch 2
Sitting on the floor place your legs straight in front of you and lean forward to touch your toes.
( Keep your back straight) Hold for a count of at least ten. Then sit up straight again.Repeat at least ten times.
Leg stretch 3
Sitting on the floor place your legs as far apart as you can place your left hand on your left hand on yor left foot and lean to the left with your right hand over your head and try to touch you left foot. Then switch legs. Hold each stretch at least a count of ten per leg and do at least ten times per leg.
Leg Stretch 4 ( Butterfly )
Sitting on the floor with your legs as far apart as you can. Place your right hand on your right foot and bring your right foot in towards your groin. Now place your left hand on your left foot and bring your left foot in towards your groin placing the bottoms of your feet together. Holding your feet with your hands place your elbows on your knees and press down with your elbows hold for five seconds and release then relpeat at least twenty times. Then lean forward and touch your forehead to your toes.
Leg stretch 5 ( Partner Stretch)
Sitting on the floor place your legs as far apart as you can. Have your partner place their feet on the inside part of your knees. Grab your partners hands and lean forwards as your partner leans backward hold for a cont of ten then sit up and then repeat at least ten times each time holding a few seconds longer. Then switch with your partner.
Leg Stretch 6
Starting from a squat position. Place your left leg out straight to the left with your toes pointed forward and your foot flat on the floor. (Your but will feel Tight) Now rotate your foot so your toes point up toward the sky . Squat slightly deeper until you feel a good stretch in the back of your knee. Switch legs and repeat stretch. Do at least ten stretches per leg each for a cont of ten
Shoulder Shrug
Starting with your arms flat at your sides lift your shoulders up and then rotate towards your back and then down to start position. Do at least ten shrugs then switch the direction and rotate shoulders forward.
Trunk Twists
Start with feet shoulder width apart and your hands on your hips. keeping your feet flat on the floor turn your upper body to the right. Hold for about ten seconds then turn body back to start position. Now turn your upper body to the left and hold for ten seconds