• Main
• Diet
• Diet 2
• Diet 3
• Diet 4
• Diet 5
• Diet 6
• Diet 7
• Diet 8
• Diet 9
• Diet 10
• Diet 11
• Diet 12
• Diet 13
• Diet 14
• Diet 15
• Diet 16
• Diet 17
• Diet 18
• Diet 19
• Diet 20
• Diet 21
• Diet 22
• Diet 23
• Diet 24
• Diet 25
• Diet 26
• Diet 27
• Diet 28
• Diet 29
• Diet 30
• Diet 31
• Diet 32
• Diet 33
• Diet 34
• Diet 35
• Diet 36
• Diet 37
• Diet 38
• Diet 39
• Diet 40
• Diet 41
• Diet 42
• Diet 43
• Diet 44
• Diet 45
• Diet 46
• Diet 47
• Diet 48
• Diet 49
• Diet 50
• Diet 51
• Diet 52
• Diet 53
• Diet 54
• Diet 55
• Diet 56
• Diet 57
• Diet 58
• Diet 59
• Diet 60
• Diet 61
• Diet 62
• Diet 63
• Diet 64
• Diet 65
• Diet 66
• Diet 67
• Diet 68
• Diet 69
• Diet 70
• Diet 71
• Diet 72
• Diet 73
• Diet 74
• Diet 75
• Diet 76
• Diet 77
• Diet 78
• Diet 79
• Diet 80
• Diet 81
• Diet 82
• Diet 83
• Diet 84
• Diet 85
• Diet 86

Therefore, it's very important to warm up your muscles properly even before stretch- ing them prior to starting any exercise program. The most common way to warm up your muscles prior to stretching is by walking or marching in place while swinging your arms for 3 to 5 min- utes. The best way to know that your body is properly warmed up for stretching is that you begin to perspire lightly. Once you have begun to perspire, you are ready to begin your stretching routine. Step Two: Stretching When you begin a stretching exercise, go to the point where you feel a mild tension and relax as you hold the stretch. Do not bounce! Perform the following stretches in the following order: Psoas Stretch Lying on your back, bend your knees with your feet on the floor and flatten your lower back against the floor. Next, bring one knee to your chest by clasping your hands on top of or behind the knee and pulling with your arms until you feel a stretching in your buttocks. Gradually straighten the oppo- site leg. Hold the stretch for 10 seconds and then repeat with the other leg. The 30-Minute Circuit Training Workout Low Back Stretch Lying on your back, bend your knees with your feet on the floor and flatten your lower back against the floor. Next, bring both knees to your chest by clasping your hands on top of or behind both knees and pulling with both arms until you feel a stretching in your buttocks. Hold the stretch for 10 seconds. Twisting Low Back Stretch Lying on your back, bend at the knees with both feet on the floor. Let your knees go to the left and your head and torso to the right. Hold the stretch for 10 seconds, feeling the stretch in your low back muscles. Repeat again for 10 seconds on the opposite side. Lie on your stomach with your arms extended above your head, legs straight, toes pointed. Slowly push your upper body off the floor by straightening your arms. Breath deeply and relax your pelvis so that it drops down into the stretch. Hold the stretch for 10 seconds. Hamstring Stretch Sitting on the floor, straighten your right leg as you keep your left leg bent. The sole of your left foot should be facing the inside of your upper right leg; you are in a straight-leg, bent-knee position. Now, to stretch the back of the upper right leg (hamstrings) bend forward chest first from the hips until the slightest, easiest feeling of stretch is created. Hold the stretch for 10 seconds. Repeat for 10 seconds on the opposite side. Groin Stretch Sit on the floor. Put the soles of your feet together with your hands around your feet and toes. Now gently pull your upper body forward until you feel an easy stretch in your groin area. You may also wedge your elbows in be- tween your knees and apply a gradual outward pressure to achieve an addi- tional stretch in the groin area. Hold the stretch for 10 seconds. Foot and Ankle Stretch While sitting, rotate your ankle clockwise and counterclockwise through a complete range of motion with slight resistance provided by your hand.