Stretching is an integral part of any fitness program. It is also especially important if you are thinking about starting a fitness program for the first time, or after a long break of working out.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. He has developed a superb stretching program that can be done anywhere and takes only 5 minutes. All of the stretches are listed below. You can also click here to learn even more information on the importance of stretching, including pictures on how to do each stretch.
This stretching program by military.com and Stew Smith consists of 11 stretches of which you are to hold each stretch for 20 sec. It can be timed easily using your Gymboss or miniMAX timer, which makes a perfect stretching timer. To time this entire stretching program, set your Gymboss for one interval of 25 second for 11 rounds. By setting it for 25 seconds, this allows for 5 seconds to get in position for each new stretch and 20 seconds for the stretch itself. Each time it beeps/vibrates, its time to move to the next one.
- Shoulder Shrugs
- Chest / Bicep Stretch
- Forearm Stretch
- Arm/Shoulder Stretch
- Tricep/Lat Stretch (half moon)
- Stomach Stretch
- Calf Stretch
- Lowerback Stretch
- ITB / Hip
- Hamstring Stretch
- Thigh Stretch - standing or laying on floor
Once set up your timer will look like this: