By Raphael Calzadilla
eDiets Chief Fitness Pro
Perform an online search for stretching exercises and you’ll find some quality stretches and very complete exercise descriptions. What you won’t find is the hardcore truth. And the truth is that most of us think stretching sucks. That’s right: Most people hate the thought of stretching and would rather perform 20 extra minutes of cardio or just head home than stretch at the end of a workout.
What I’ve discovered after years of training clients is:
- We don’t hate to stretch — we just hate the thought of having to do it.
- We feel better physically and mentally when we do stretch.
- The only way to make stretching a positive experience is to limit the stretches so the mind doesn’t loathe the thought of it.
The solution is to perform a limited number of stretching exercises but to make them amazingly effective. I discovered this by using the strategy on myself. So to improve flexibility, help prevent injury (no matter what the studies say) and to just feel a sense of relaxation, try this quick and simple routine after your strength training workouts and before/after your cardio workouts.
Doorway Stretch (chest, shoulders, calves)
- Stand directly in the middle of a single doorway.
- Place the palms of your hands and forearms against doorway.
- Slowly step forward with one leg and lean forward so that you feel a stretch in the chest and front area of the shoulders.
- Your rear leg should be fully extended. This allows you to stretch the calf muscle.
- Hold for 10 seconds and then switch legs to stretch the opposing calf and hold for another 10 seconds.
Seated Stretch (back, hamstrings)
- Sit in a straight-backed chair with your arms at your sides.
- Extend your legs in front of you and position your heels on the floor with toes facing the ceiling.
- Keeping your abs tucked in slightly; bend forward from your waist, allowing your hands to reach toward your ankles. If you can’t reach as low as your ankles, that’s OK.
- Make believe you’re gently pulling the ankles toward your abdomen. This will help stretch the back.
- Hold the stretch for 10 to 15 seconds and then slowly return to the start.
Quadriceps Stretch (Quadriceps)
- Stand straight near a wall or chair.
- Standing tall, bend your right knee.
- Reach behind you with the right hand and grab onto the foot.
- Slowly pull your foot toward your glutes until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another.
- Hold for 30 seconds and then return to the starting position.
- Repeat and then switch sides.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
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