The most neglected component of fitness is stretching. Most people either don't stretch correctly, long enough or skip it all together. Unfortunately, the stretching-culprits are always those people who need it the most.
The people who take the time to stretch are usually the ones who are really good at it. You can always find them in front of a mirror in a full straddle position with their chest to the floor or in an all-out hamstring stretch with their leg positioned almost behind their head! These stretching-enthusiasts enjoy the stretching sessions because it feels so good to them. But for people who are tight, stretching is usually a painful experience. Their muscles shake and they usually can't wait to release the stretch. It's easy to see why stretching is eliminated from their workout.
After working in the fitness industry and training clients for 12 years, we've finally come up with a system that has even our most rigid, tight, "can't touch their toes" clients, enjoying their stretching segments. We've found that if we can make a stretch comfortable enough that a client doesn't even realize they're stretching, they will often hold it long enough to allow the muscles to lengthen.
For this reason, we've found wall-stretches to be most successful at increasing the enjoyment of the stretching segment. While our clients are stretching, their back is in its neutral position which is very comfortable. They don't have to use any of their muscles to support their back. They can instead just relax and focus into the stretch. They can also read or watch T. V. in this position which will increase the amount of time they hold any stretch for. Our clients are finding these stretching segments so enjoyable that they're holding stretches longer than they ever have before and are now stretching every day. They would have never dreamed of stretching this much before!
Here's some sample wall-stretches:
Hamstring
Position both legs on the wall with your heels towards the ceiling. Find a position where you can feel a light stretch in the back of your thighs. To make the stretch more intense, move your buttocks closer to the wall. To make the stretch less intense, move your buttocks further from the wall. Hold this stretch for as long as you feel comfortable. Try to relax and breathe in to the stretch. Feel free to read a magazine or watch T. V. while holding this stretch.
Glutes
Position one leg so that the bottom of the foot is in contact with the wall and the knee is at 90 degrees. Cross the other leg over so that the ankle is resting on the thigh. To make the stretch less intense, move your buttocks further from the wall. To make the stretch more intense, move your buttocks closer to the wall or lightly press the crossed leg away.
Adductors
Start with your legs in the hamstring stretch position. Now slowly separate your legs into a V-position until you feel a light stretch through your groin area.
Hips and Back
Start with your legs in the hamstring stretch position. Now slowly let both legs fall to one side. Bend the bottom leg and keep the top leg straight. Try to feel this stretch through your hips and lightly through your back.
Remember to hold each stretch for at least 30 seconds. This is when the real stretching actually begins so holding a stretch for anything less than 30 seconds is not going to increase your flexibility. And also remember that light stretching is much better than deep, painful stretching.
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