The cold weather of fall is coming. Before you exercise in the gym or outside, take time to warm up and stretch those muscles. Blood circulation in all of your primary muscles is important before resistance training and cardio vascular exercising.

Make your stretch a morning ritual, this will improve your energy throughout your day and it promotes safe daily exercise.

Below are a few exercises that can be performed within 5 minutes a day with use of just a stability ball. Begin by stretching the shoulders, chest, back and abdominals. Then move on to your Hip Flexors, Quads & Glutes. Finish your routine by stretching your Hamstrings and calves.


Name: Vertical Shoulder, Abdominal, Lumbar Ball Stretch
Type: Active to Static
Hold: 15 to 20 seconds



Name: Hip Flexor, Quads, Glute Stretch
Type: Active/Static
Hold: 15 to 20 seconds in each position



Name: Hamstring & Calves Stretch
Type: Active/Static
Hold: 15 to 20 seconds in each position
Note: remember to dorsi flex your toes in position two.



Remember to warm up first (about 5 to 10 minutes), then proceed with your stretching routine.


Credits: John Destacamento, John Cooper, & Faye Yang (photos)

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