Stretch Pre and Post Workout To Avoid Injury
You should stretch at least five minutes before and after exercising. Pre-workout, you can do stretching warm up exercises explained below, but following your workout, you should do at least three of the exercises listed here. Hold each position for 20-30 seconds. You should feel no pain while doing any stretch exercise. Practice these at home, so you know what you are doing and which ones you like before you hit the gym.
Arm Pull-Back – targets front of the shoulders, chest
Stand with feet shoulder width apart, knees bent slightly, and toes pointing straight ahead. Let arms hang relaxed to either side of your body. Expand the chest and pull shoulders back by squeezing shoulder blades toward each other. Slightly bend elbows as you clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward, stretch with control. Raise your hands until you feel mild tension in the shoulder and chest region. Lower your arms and then bend your elbows and release your hands from one another, stetch with control.