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Stretching Gym Routine Checklist

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This stretching gym routine checklist is designed to help you prepare your muscles for a workout and prevent injury. It starts with a 5-10 minute warm-up of light cardio to get your heart rate up and your muscles warm. Then, it moves on to specific stretches for different parts of your body, including your neck, shoulders, back, hips, hamstrings, and calves. Each stretch is held for 10-15 seconds to help increase flexibility and reduce muscle tension. Finally, the routine ends with a 5-10 minute cool-down of light cardio to gradually lower your heart rate and ease your muscles back to their resting state. By following this checklist, you can ensure that you are properly preparing your body for exercise and maximizing the benefits of your workout.

Start with a warm-up: 5-10 minutes of light cardio to get your heart rate up and your muscles warm.

Stretch your neck: Gently tilt your head to the left and hold for 10-15 seconds, then repeat on the right side.

Stretch your shoulders: Roll your shoulders forward and backward, then reach your left arm across your chest and hold for 10-15 seconds. Repeat on the right side.

Stretch your back: Sit on the floor with your legs straight out in front of you, then reach forward and try to touch your toes. Hold for 10-15 seconds.

Stretch your hips: Sit on the floor with your legs crossed, then gently press your knees down toward the floor. Hold for 10-15 seconds.

Stretch your hamstrings: Lie on your back with your legs straight up in the air, then gently pull one leg toward your chest and hold for 10-15 seconds. Repeat on the other leg.

Stretch your calves: Stand facing a wall with your hands on the wall, then step one foot back and press your heel down toward the floor. Hold for 10-15 seconds, then repeat on the other side.

Finish with a cool-down: 5-10 minutes of light cardio to gradually lower your heart rate and ease your muscles back to their resting state.