Shoulder stretch

You can do one of two stretches.

Chris Hunt/Staff (ENLARGE)

Shoulder stretch (position 1)

Chris Hunt/Staff (ENLARGE)

Glute Stretch

Chris Hunt/Staff (ENLARGE)

Shoulder stretch (position 2)

Chris Hunt/Staff (ENLARGE)

Quad stretch with towel

Chris Hunt/Staff (ENLARGE)

Hamstring stretch with towel

Skippy's tips Warm-up and cool-down are important parts of your workout and should begin and end every session. Stretching by itself is not warming up. It is, however, a very important part of it. Here's what your routine should look like: • General warm-up. Start slowly, with activities such as walking, biking or jogging in place. • Stretching. Make sure to do a general warm-up first so you don't pull any muscles. • Main activity. Increase the intensity of the workout you're doing, whether it's walking, biking, running, etc.

• Bring your left arm across your chest, holding your left elbow with your right hand or arm, depending on your flexibility. Hold for at least 30 seconds before releasing. Do two to four repetitions with each arm.

• Extend your arms over your head and hold your left elbow with your right hand. Gently pull your elbow behind your head, stretching it and holding it for at least 30 seconds. Repeat two to four times with each arm.

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Glute stretch

Lie on your back with your legs straight. Pull your left knee toward your right shoulder until you feel a stretch along your left hip. Hold for at least 30 seconds and repeat two to four times with each leg.

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Quad stretch with towel

Lie on your stomach. Put a towel around your right foot and pull toward your butt. A stretch should be felt in your quad or front of your thigh. Do two to four repetitions, holding for at least 30 seconds each time. Try placing a towel under the knee that you're stretching for added support

and comfort.

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Hamstring stretch with towel

While lying on your back, straighten one leg and pull it toward your head using a towel, as far as you can go. Hold the leg in position for 30 seconds. Repeat two to four times with each leg. Power and flexibility depends on the strength of the hamstring.

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This routine is from Skippy Mattson, physical therapist and certified athletic trainer at

Children's Healthcare of Altanta Sports Medicine Program at North Druid Hills.

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Poses by Kelly Huggins a certified personal trainer and owner of Fitness Together in Sandy Springs.