Pre-Workout Stretching Techniques

Are you working out regularly and still not seeing the results you're looking for? If you aren't stretching before and after your workout, your muscles might not be performing at their optimal level. Even if only one muscle group is tight, it can hamper the performance of others, causing an ineffective workout, compromised calorie-burning potential and increased risk of injury. Studies show that stretching not only helps warm-up muscles before a workout, it can increase flexibility and muscle endurance.

Stretching is free and easy to incorporate into any exercise program. Investing just five extra minutes will assure limber muscles and decrease your chance of injury.

Here are two stretches to get you started before exercising:

Modified Cobra: This stretching technique targets the abdominal muscles, which are located between the ribs and pelvis on the front part of your body. Considered the body's core, this group of muscles works to support the entire body, guide movement and hold the central organs in place. Stretching these muscles can prevent strain and hernias.

• Lie face-down on the floor, with thumbs directly under your shoulders. Legs should be extended with the tops of your feet on the floor.

• Tighten your pelvic muscles while still against the floor, tucking your hips downward as you squeeze the glutes.

• Press your shoulders down, away from the ears. Push upward to raise your chest toward the wall in front of you. Relax and repeat, doing five reps total.

Split Squat: This stretching technique targets the quadriceps and calves, two major muscles in the legs. Stretching these two areas can help prevent straining or tearing tissues when doing intense cardio or lifting large weights while using your legs as a base.

• Begin by standing with feet hip-width apart. Step forward with your right foot about 12 inches in front. Curl the toes of your left leg under, keeping weight equal between both feet.

• Interlace your fingers, placing them directly under your ribs. Press shoulders down away from your ears. Tighten your pelvic muscles, while squeezing your glutes.

• Slowly bend both knees, coming down in three counts. You should feel a stretch along the left quad. Press into the floor, rising back to start in three counts.

• Do five reps on each side.

Remember to consult with your physician prior to beginning a new exercise program.