Some of the basic stretches I do before and after weight lifting. I vary the stretches depending on the muscles I work out. My daughter has taught me many of the stretches that she uses before doing gymnastics. She makes a good teacher. Some are done standing, others on a mat as floor work. I usually do floor work to relax a bit after a workout before hitting the shower.
Shoulder Circles
Arm Circles
Chest Stretch
Side Stretch
Upper Back Stretch
Shoulder Stretch
Biceps Stretch
Calf Stretch
Hamstring Stretch
Quad Stretch
Side Bends
Forward Bends
Feet Apart Seated Forward Bends
Lunges
Squats
Twists
Seated forward bend.
Inner thigh stretch
Lower back stretch
Butterfly stretch
While spinning in class, I do the stretching recommended by the instructor. At home, I also follow a stretch routine. Before starting, stretches are done on the bike. They typically include
Neck Rotation
Trunk Stretch
Shoulder Stretch
Biceps Stretch
Upper Back Stretch
Wrist Stretch
Pectoral Stretch
Then when finishing a ride, these stretches are repeated followed by some more off of the bike. They typically include
Calf Stretch
Hip and Thigh Stretch
Standing Quad Stretch
You can find all sorts of information on the web about stretching by searching for stretching using the search engine at http://www.dogpile.com
