Stretching Program

Before you work out, you have to

stretch. Right? Actually, the best time
for stretches - particularly the more
demanding ones - is after circuit training
or a cardio workout, when your muscles
and ligaments are warm from exercise.
This binder includes a series of easy-tohold stretches in which each joint stays
within its normal range of motion and under your active control. This allows your
muscles and ligaments to stretch around the joint safely and effectively. If youre
patient and disciplined, this stretching program will significantly enhance your
flexibility.

The ABCs of Stretching

In general, its best to stretch the largest muscles first, and then move to the
smaller muscles. But if youre particularly stiff in a certain area, you may start
there. Focus on the muscle youre stretching. Take it to the point where you feel
mild to moderate discomfort, then hold the stretch for at least 15 seconds. (For
a muscle thats particularly stiff, you may hold the stretch for up to 60 seconds.)
Once a position feels comfortable, stretch another fraction of an inch until you
again feel mild to moderate discomfort.
Make sure your breathing is normal - dont hold your breath. Do your best to
relax the area youre stretching as well as the rest of your body. Never bounce
during a stretch! Your movements always should be slow and controlled to
prevent injury. Just ease into the stretch and hold the position.

Stretch for 15 to 20 Minutes

Thats how long it should take you to complete all the stretches we show in this
binder. If you like, you may repeat the routine, holding each stretch for only a few
seconds. Youll notice that youre more limber the second time.
Although this is a thorough stretching program, some stretches that youre
familiar with may not be included. Thats because we also want to accommodate
your busy schedule. As with the rest of the RealResults fitness program, our goal
is to help you make the most of the time youre able to spend working out.

Be Consistent and Progressive

As with circuit training and cardio workouts, being consistent and progressive is
essential to effective stretching. You should stretch every time you exercise to
get the results you want. If youre inconsistent, your flexibility will be limited and
youll always be starting over as a beginner.
Try to achieve the goal stretches shown in the illustrated stretching routines
in this binder. Remember, if you dont challenge yourself by continually setting
new performance goals, youre just going through the motions. You can even

stretch on the days you dont work out, although not with the same degree of
intensity. Just make sure that you do a moderately intense, five- to 10-minute
cardio warm-up first. When you break a light sweat, youre ready to stretch.

Dynamic warm-ups

Front-to-back Kick-through

Know Your Own Limits

You need to determine your own limits and beware of over-stretching. Some
discomfort is to be expected, but if you feel pain, stop! If you need help learning
or performing a stretch, ask your trainer for assistance.

Try these dynamic stretches to warm up before your cardio workout!

1. Stand upright with left side of body next to wall.
Place left hand on wall about shoulder height.

Frequency: To be completed after each workout

2. With left knee slightly bent, gently swing left leg up to
abdomen height, then back. Continue for 12-16 repetitions.
Duration: 15-20 minutes
3. Switch legs and repeat.
Intensity: Hold each stretch for 1560 seconds

Remain upright throughout the movement dont lean

forward or back.

Why Stretch?
Many people dislike stretching - probably because theyre so stiff! But once you
make progress in your stretching program, you may come to enjoy it. You must
be willing to get out of your comfort zones in order to improve. This credo is
the same with stretching just as with cardio and circuit training. Youre hard work
will pay off greatly. Greater flexibility helps you prevent injury by increasing your
range of motion. And this increased range of motion will in turn allow you to
train harder
example: Youre on the treadmill and decide to raise the incline level to
speed up your heart rate. Unfortunately, the muscles in your shins or calves
begin to tighten up because your hamstrings arent as flexible as they should
be. Although you feel ready to proceed to a more intense cardio workout,
your stiffness is holding you back.
Heres another reason to stretch after every workout. If you continue to
exercise but dont stretch, you may tighten up even more - which can increase
your chances of injury

Stretching Program | www.realresultsfitness.com

www.realresultsfitness.com | Stretching Program

Dynamic warm-ups

Side-to-side kick-through

1. Stand upright three feet away from wall. Place both hands
on wall about shoulder height and shoulder-width apart.

Lower Body

Lying Rear-end Stretch

1. Lie on your back. Place left ankle on right thigh, just above knee.
2. Pull both legs toward chest. Keep back straight.

2. Gently swing left leg up to nine oclock position, then out to

three oclock position.
3. Continue for 12-16 repetitions. Switch legs and repeat.
Stay slightly loose in your posture. Let your hips swivel/turn as
you swing your leg from side to side.
Slowly and gently increase the height and speed of your
movements to prevent pain and to maintain control.

3. Reach behind right leg and clasp hands on top of right shin.
4. Move your left leg as close as you can toward your chest.
Hold for 15-60 seconds.
5. Switch legs and repeat.
tip: If

you cant grab your shin with

both hands, grab your hamstring instead.
If youre too stiff to keep your back
straight, you may arch your back slightly.

Goal stretch

Recommended Stretches | www.realresultsfitness.com

www.realresultsfitness.com | Stretching Program

Lower Body

Leveraged Rear-end Stretch

Lower Body

Inner Thigh Stretch (Feet Together)

1. Get on hands and knees. (A)

1. Sit on floor with back straight.

2. Place right foot in front of left knee so that outside of right leg
completely touches floor. (B)

2. Pull both feet toward groin so that knees extend to left and right.
3. Touch soles of feet together and hold ankles.

3. Slide left leg directly back so that leg is straight. (C) Right knee
should point toward left shoulder.

4. Place elbows on inner thighs at top of knees.

4. Using body weight (from hips and chest), gently lower chest toward
floor. (D) Try to touch right leg to chest. Hold for 15-60 seconds.

5. Press knees down with elbows. Try to touch knees to floor.

Hold for 15-60 seconds.

5. Switch legs and repeat.

tip : For

a much deeper stretch, lean forward.

tip :

Because of the leverage used, you may over-stretch.

Go slowly, and be careful not to lower your body too deeply.

a.

b.

c.

d. Goal stretch

Goal stretch

Stretching Program | www.realresultsfitness.com

www.realresultsfitness.com | Stretching Program

Lower Body

Thigh Stretch (Legs Wide)

Lower Body

Seated Hamstring Stretch

1. Sit on floor. Keep back straight.

1. Sit on floor with back straight.

2. Spread legs apart by pushing at knees with hands. Keep

backs of knees on floor and toes pointing up.

2. Extend left leg to ten oclock position. Keep back straight and
toes pointing up.

3. Lean forward and reach toward toes. At maximum extension,

grab legs near ankles. Hold for 15-60 seconds.

3. Pull bottom of right foot toward left inner thigh.

4. Lean forward and grab left leg/ankle with both hands.
Try to touch forehead to left knee. Hold for 15-60 seconds.

4. If possible, touch forearms or forehead to floor.

If your knees rise up, you may be leaning too far forward or
your legs may be too far apart.

5. Switch legs and repeat (with right leg in two oclock position).
tip: This

is a very effective
series of stretches. You may
want to hold each position
for 30 seconds or longer.

tip :

For an additional
stretch, lean toward
one leg and grab
that ankle with both
hands. Repeat with
the other leg.

Position 1
grab ankle

tip: If

youre too stiff

to reach your leg or
ankle in step 4, use
a towel to aid with
the stretch.

Position 2 grab toes

Begin with the basic stretch,

then grab toes of extended
foot and pull toward head.

Position 3 twist body (targets lower back)

Begin with the basic stretch. Grab left shin or

ankle with left hand, then raise right arm over
head. Twist torso toward left, with chest facing
right. Try to touch right hand to left foot.

Goal stretch

Position 1 - Goal
Stretching Program | www.realresultsfitness.com

Position 2 - Goal

Position 3 - Goal

www.realresultsfitness.com | Stretching Program

Lower Body

Lying Crossover Stretch

Lower Body

Lying Groin Stretch

1. Lie on back with shoulders flat on floor.

1. Lie on back. Keep back straight with chest pointed up and shoulders back.

2. Fully extend right leg.

2. Fully extend right leg.

3. Raise left leg straight up. Grab outside of left knee with right
hand. Keeping shoulders flat on floor, pull left leg toward floor.

3. Bend left knee. With both hands clasped together just below knee, grab left
shin and pull leg toward chest. Try to touch knee to chest. Hold for 15-60 sec.

4. Bend left knee at 45-degree angle and hold down with right
hand. Left knee should be at 3 oclock. Hold for 15-60 seconds.

4. Switch legs and repeat.

5. Switch legs and repeat.

Goal stretch

tip : When

stretching, always keep your back straight. This tilts the pelvis
forward and yields a deeper stretch. Hunching gives you added range of
motion, which can make you think youre more flexible than you really are.

Stretching Program | www.realresultsfitness.com

www.realresultsfitness.com | Stretching Program

Lower Body

Lying Hamstring Series

Lower Body

Standing Lunge Stretch

1. Lie on back.

1. Stand upright.

2. Fully extend right leg.

2. Lunge forward with left leg. Extend right leg so that knee is bent halfway.

3. Raise left leg straight up and hold.

4. Grab left leg with both hands.
Complete each of the three positions below.
5. Switch legs and repeat.

Position 1 - knee slightly bent

Bend knee slightly and pull leg
toward chest. Keep leg frozen
in position at the knee while
performing stretch. Hold for
15-60 seconds.

3. Place both palms on left knee, with thumbs pointing toward body.
4. Keep back and arms straight. Hold for 15-60 seconds.
5. Switch legs and repeat.

1.

tip :

If youre too stiff to grab

your leg, use a towel to assist
with the stretch. You may also
lift your head and raise your
shoulders slightly to further
reach toward your leg.

Side view

2.
3. Goal stretch

Position 2 - toe pointed up

Keep leg completely straight,
point toes up to ceiling and
pull leg toward chest. Keep
leg frozen in position at the
knee while performing stretch.
Hold for 15-60 seconds.

These stretches will really help

to loosen tight hamstrings.
If necessary, lift your head
and shoulders and arch your
back slightly to assist with the
stretch.
This is a very effective series
of stretches. You may want
to hold each position for
30 seconds or longer.

Position 3 - toe pointed down

Keep leg completely straight,
point toes down to floor and
pull leg toward chest. Keep
leg frozen in position at the
knee while performing stretch.
Hold for 15-60 seconds.

Advanced goal stretches

Goal stretch - 90 angle

(or greater)

Position 1
Stretching Program | www.realresultsfitness.com

Position 2

www.realresultsfitness.com | Stretching Program

10

Lower Body

Standing Thigh Stretch

11

Lower Body

Wall Calf Stretch (Leg Straight)

1. Stand upright one foot from wall.

This stretch works the upper calf area.

2. Raise right foot toward rear end and grab ankle with
right hand. Hold ankle as close to rear end as possible.

1. Stand upright three feet away from wall with legs straight.
Place both hands on wall about shoulder height and
shoulder-width apart.

3. Pull right knee back as far as possible and hold. Keep

right knee close to your left knee. Hold for 15-60 seconds.

2. Position left foot against wall at an angle, so that toes are off
floor and heel is about five inches from wall.

4. Switch legs and repeat.

tip:

If your too stiff and begin to lean forward

you may do so only slightly, otherwise keep
chest out, shoulders back and back straight.

3. Push with right leg and hips so that pelvis moves toward wall.
Hold for 15-60 seconds.
4. Switch legs and repeat.
Always keep legs completely straight during stretch.
Lock knee by tightening leg muscles.

Goal stretch - hold ankle with both hands

Stretching Program | www.realresultsfitness.com

www.realresultsfitness.com | Stretching Program

12

Lower Body

Wall Calf Stretch (Leg Bent)

Upper Body

Wall Chest Stretch

This stretch works the lower calf and ankle area.

1. Stand upright one foot away from wall.

1. Stand upright three feet away from wall with legs slightly
bent. Place both hands on wall about shoulder height and
shoulder-width apart.

2. Place right forearm against wall with elbow slightly higher

than midline of chest.

2. Position left foot against wall at an angle, so that toes are

off floor and heel is five inches from wall.

3. Using body weight, lean slightly toward the wall and turn
left. Hold for 15-60 seconds.
4. Switch arms and repeat.

3. Push with right leg and hips so that pelvis moves toward
wall. Hold for 15-60 seconds.
4. Switch legs and repeat.
Always keep legs slightly bent at knee during stretch.

Stretching Program | www.realresultsfitness.com

tip : To

keep the RealResults stretching program at a

manageable length, the upper-body portion is less
comprehensive. The four stretches we show here focus
on the areas that tend to stiffen up the most. Perform this
series after lower-body stretches or an upper-body workout.

www.realresultsfitness.com | Stretching Program

Upper Body

Leaning Shoulder Wall Stretch

Upper Body

Standing Reach Back Stretch

1. Stand upright one foot away from wall.

1. Stand upright with chest pushed forward and back arched.

2. Fully extend arms over head. Spread fingers apart and place
hands against wall.

2. Reach behind back and clasp hands together.

3. Keeping hands close together on wall, move right foot back

so that right leg is fully extended.
4. Using body weight, lean toward wall. Keep arms straight to
stretch shoulder area. Hold for 15-60 sec.

Stretching Program | www.realresultsfitness.com

3. Slowly raise arms. Keep body straight and upright and hands
clasped together.
tip :

If youre too stiff to clasp your

hands behind your back, use a
towel to aid with the stretch.

www.realresultsfitness.com | Stretching Program

Upper Body

Multiple Neck Stretches

Neck Stretch A

Neck Stretch C

1. Stand upright.
2. Clasp hands together and place them on
back of head.
3. Slowly pull head forward and down

1. Stand upright.
2. Place fingers of left hand on right cheek.
3. Slowly push head while turning head toward
left shoulder. Hold for 15-60 sec.
4. Switch arms and repeat.

Neck Stretch B

Neck Stretch D

1. Stand upright.
2. Place left hand on upper right side of head.
3. Slowly pull head toward left shoulder.
Hold for 15-60 sec.
4. Switch arms and repeat.

1. Stand upright.
2. Turn head to 10 oclock position and place
left hand on back of head.
3. Slowly pull head forward & down. Hold for
15-60 sec.
4. Turn head to 2 oclock position, switch arms
and repeat.

important !

When stretching the neck, always relax and

move very slowly. Allow the weight of your head to gently
pull it downward and never force the stretch.

a.

c.

b.

Stretching Program | www.realresultsfitness.com

d.